
Class 
Book. 






Copyright )J". 



COPYRIGHT DEPOSnV 



PHYSICAL TRAINING 
FOR FILIPINOS 



BY 

F. C. BUFFINGTON 



-ooXK* 



BOSTON, U.S.A. 
D. C. HEATH & CO., PUBLISHERS 

1909 



LIBRARY of CONGRESS 
Two Copies Received 

MAR 3 m^ 

Copyrignt Entry ^ 
CLASS CL. XXC No, 

■L3Z.5S\ 

COPY B. 



c.4°^ 



Copyright, 1909, 
By F. C. buffi NGTON. 



PREFACE 

It is the purpose of this book to provide a course in 
physical training ada^6^d*to -the special needs of Philip- 
pine schools, taking into account the physical character- 
istics of Filipino pupils, the different ages of pupils in 
the same class, the crowded condition of many school- 
rooms, the restricted time that can be given to this 
subject, and the inexperience of Filipino teachers as 
regards this work. 

None of the so-called " systems " of gymnastics, which 
have proved their excellence in gymnasiums, can be 
used effectively in schools, since they all demand more 
space and more time than is available under average 
school conditions. None of the modifications of these 
systems, intended for school use in countries of the 
West, meet the requirements of Philippine schools be- 
cause of the difference in school conditions, teachers, 
and pupils. 

Many of the classes in Philippine schools are neces- 
sarily composed of pupils differing widely in age and 
physical development. Many of the buildings that 
must at present be used for school purposes are so 
small that classes are frequently two or three times as 
large as can be conveniently accommodated. The Fili- 
pino teachers, to whom instruction in physical training 
is often necessarily intrusted, have had little, if any, 
experience in this subject, either practical or theoretical, 
and equally important demands are made upon their 

iii 



IV 



PREFACE 



time and energy to equip themselves to teach other 
subjects. 

The physical development of an Eastern tropical 
people differs widely from that of a Western people in 
the temperate zone, on account of a difference in climate, 
food, and habits as regards physical activity. Conse- 
quently a course in physical training for Philippine 
schools should be designed to meet existing conditions, 
and should be especially adapted to correct the physical 
deficiencies of Filipinos.^ Any such course must neces- 
sarily involve a compromise on account of the conflict- 
ing conditions. In this book no attempt has been made 
to introduce new exercises, but to select such exercises 
as are most needed, to limit their number so that the 
work can be done well in the time available, and to 
restrict their character to such as can be inteUigently 
taught by those undertaking the work for the first time. 
It will be noticed that more ** heavy '' exercises (that is, 
exercises in which muscles should be tense) than *' light " 
exercises have been given. This is warranted by the 
primary need of the Filipinos for the power of resist- 
ance, by the short time available for physical training 
in each day's programme, and by the probability that 
pupils will not be engaged in energetic physical activity 
outside of the schoolroom. 

It is, however, essential that every class should begin 
with the first lesson in the book and take the lessons 
in the order given. The work as here outlined is pro- 

^ Perhaps the most marked instance of a departure from familiar plans 
of work — the reasons for which will be readily recognized — is shown in 
the time given to exercises in which the pupil lowers the trunk by bending 
the knees and rising on the toes. These exercises are introduced early 
to correct the ill effects of the Oriental " squat." 



PREFACE V 

gressive, and the demand for increased activity as week 
succeeds week is not out of proportion to the increased 
power that should result from faithful work on each 
lesson. 

Some explanation is necessary as to the plan of work 
for ** weeks." Just as no two classes in arithmetic will 
be able to accomplish just the same amount of work in 
a given period, so no two classes in physical training 
will be able to acquire the same degree of proficiency 
in the same time. This plan is based on more than 
three years' observation of Filipino pupils and is believed 
to be consistent with what an average class can do. 

The photographs illustrating this book, with the ex- 
ception of group photographs, show the pupil in a 
special suit, since it was found that native dress obscured 
the lines of the body. 

The success of any course in physical training in the 
primary schools of the Philippines depends quite as 
much upon supervising teachers as upon a text-book. 
This work goes out in the hope that it may in some 
measure meet the need they all have recognized. 

Grateful acknowledgment is made to Mr. G. A. 
O'Reilly for his help in the study of the conditions 
which make needful for Filipinos a course in physical 
training and for his great assistance in the selection of 
these exercises. 



PREFACE FOR FILIPINO TEACHERS 

Importajtce of Physical Training for Filipiftos 

The importance of physical training for Filipinos is 
made evident by three well-known facts : the suscepti- 
bility to illness, the high death rate, and the compara- 
tively small amount of industry in the Philippines. These 
evils find their remedy only in that attention to the 
body which leads to health and strength. Careful, con- 
tinual, intelligent exercise is a very large factor in the 
process of making the body sound and vigorous, capable 
of resisting disease and of doing hard work without 
unnatural fatigue. Just as truly as the success of every 
great nation has depended upon hard work, so is such 
success impossible if bodies, as well as minds, are not 
trained into habits of activity. 

One should never fail to bear in mind the importance 
of the other factors which are necessary to produce 
health — pure air, good food and water, regular habits 
with regard to sleeping, eating, and bathing, and proper 
sanitary conditions. Most of these things, however, 
relate to home life rather than school life ; hence the 
teacher has to do mainly with regular physical exercise 
and bodily control. 

Requirements of a Teacher of Physical Training 

It would be well for the teacher of physical training 
to know as much of physiology and hygiene ^ as possi- 

1 " Physiology and Hygiene," by John W. Ritchie, may be read with 
profit by Filipino teachers. Special attention should be given to Chapters 
III and XIII. 

vi 



PREFACE FOR FILIPINO TEACHERS vii 

ble. He should know the important work of each part 
of the body in keeping the whole body efficient, and 
just how physical exercise, proper in kind and amount, 
helps each part to perform its functions to the best 
advantage. He should know that continuous exercise 
develops and strengthens muscles, since muscles at 
work rid themselves of injurious substances and draw 
to themselves a greater quantity of blood ; that the 
more muscles are used, the better able they are to do 
their work with ease and accuracy ; that muscular work 
brings to the organs that flow of nourishing blood which 
greatly aids their development and makes them capa- 
ble of more effective work ; and that long-continued 
inaction changes bodily conditions for the worse, since 
the less muscles are used, the less they respond when 
the will calls upon them to act. 

Knowledge of the principles underlying bodily activity 
will not, however, be sufficient to make a good teacher 
of physical training. He must know the exercises thor- 
oughly and be able to perform them so correctly that 
pupils will make no mistake in following his example. 
Not only must he remember the commands perfectly, 
but he must be able to give them properly to his class. 
(See Explanatory Notes and Instructions, page ix.) It 
is also of the utmost importance that he should main- 
tain proper control of his body, not only during the 
period given to physical training, but at all times. If a 
teacher stands before his class in a careless attitude, 
with sunken chest, head falling to one side, weight on 
one foot, it is not likely that his pupils will put into 
practice his directions for erect carriage or bodily con- 
trol. It would be as unprofitable for a teacher to be 
careless in the control of his body, except when teach- 



viii PREFACE FOR FILIPINO TEACHERS 

ing physical training, as to be careless in the use of 
English, except when teaching English. 

The Infltieitce of Physical Training 

There are other reasons, however, besides that of 
example, why this control is advantageous. A teacher 
who is careless, from the physical point of view, can 
no more present with clearness the subjects he should 
teach, than pupils can recite satisfactorily if they are 
permitted to lean over their desks when seated and 
support them.selves against something while standing. 

Moreover, physical training, if properly taught, will 
be of great aid in creating and maintaining discipline. 
In pupils it cultivates habits of strict attention and 
immediate response, and in teachers habits of physical 
control and bearing, which are important in command- 
ing the respect and obedience of a class. 

Physical training makes an increased demand upon 
those who have had no previous experience in teach- 
ing it, but it yields a valuable return for the effort re- 
quired. The daily period should be welcomed as a 
pleasurable change — a brief rest from mental work, 
which shall make it possible to do the rest of school 
work more effectively. Good practice in teaching 
physical training may be had where several teachers 
are in one building and can form themselves into a class 
for ten or fifteen minutes' work daily, each teacher act- 
ing as instructor for a week or two weeks at a time. 

Careful attention should be given to Explanatory 
Notes and Instructions, page ix. 



EXPLANATORY NOTES AND 
INSTRUCTIONS 

1. Class work in physical training should be given 
daily for fifteen or twenty minutes. The period should 
come as early in the morning as possible — not later 
than ten o'clock. 

2. The work should be given out of doors where it 
is possible. This gives opportunity for change of air 
in schoolrooms, and enables pupils to breathe pure air 
during exercise. This is important, but classes should 
not be held out of doors unless sufficient space is avail- 
able on level ground and in the shade. 

When exercise is taken out of doors, after the com- 
mand Class — Attention^ the command Class — Form should 
be given. At the word Form, the pupils should go 
quickly to places in line,^ and at the words Forward — 
March} should march directly to the place for exercise, 
where the command Halt should be given. 

{a) For first-year classes the command Take Places — 
Form should then be given, the pupils stepping at once 
to places assigned to them. After the lesson the com- 
mand In Line — Form'^ is given. At the word Form, the 

1 At the word Forward, stand with the weight of the body on the right 
foot, trunk and head erect ; at the word March, step forward with the 
left foot, and continue to march forward until the command Halt is given. 
At the word Halt, bring the rear foot to place beside the forward foot, 
heels together. 

2 If classes are very large, it is advisable to form two lines, the pupils 
marching two by two. 

ix 



X EXPLANATORY NOTES AND INSTRUCTIONS 

pupils are to return to a line ready to march indoors, 
which they do at the command Forward — March. (See 
page I.) 

{b) For classes taking work after the fourth week of 
the second year, the command Right — Face or Left — 
Face should then be given, followed by the command By 
Twos — Count. The pupil at the right of line is to say 
One, the pupil next to him is to say Two, the next One, 
the next Two, and so on. The next command is Spaces 
— I, 2, 3.^ While the teacher counts i and 2, all of the 
pupils who have said One are to step forward two steps 
(left foot first), and all those w^ho have said Two are to 
step back two steps, all of them bringing their heels 
together at the count 3. 

After the lesson the command In Line — i, 2, 3, is 
given. While the teacher counts i and 2, the pupils 
step again into line, bringing their heels together at 3. 
The commands Right — Face (or Left — Face) and For- 
ward — March'^ are given, and the pupils return to the 
schoolroom. (See page i.) 

{a) 

>>>>>>>>> Halt 

V V V V Take Places — 

V V V V V 

V V V V Form 

V V V V V 



^ If there are two lines, the front line should take two steps forward 
before the command Spaces — i, 2, 3, is given. 

'^ If classes are very large, it is advisable to form two lines, the pupils 
marching two by two. 



EXPLANATORY NOTES AND INSTRUCTIONS xi 
>>>>>>>>> Halt 



V 


V 


V 


V 


V 


V 


V 


V 


V 


Right — Face 


Vi 


V2 


Vi 


V2 


Vi 


V2 


Vi 


V2 


Vi 


By Twos — Count 


Vi 


V2 


Vi 


V2 


Vi 


V2 


VI 


V2 


Vi 


Spaces — I, 2, 3 


V 


V 


V 


V 


V 


V 


V 


V 


V 


In Line — i, 2, 3 


< 


< 


< 


< 


< 


< 


< 


< 


< 


Right — Face 



(See Figs, i and 72.) 

3. A programme of exercises is given for each week. 
The entire programme for the week is to be given each 
day of the week unless other directions are given with 
the lesson. At the beginning of each new week, the 
new programme is to be given and the programme for 
the preceding week dropped. Exercises that are to be 
continued are repeated in the new programme. 

4. Exercises should always be given in the order 
indicated in the programme. Each exercise is indicated 
by a number. 

5. In each lesson the name of the exercise is given 
first, and should be stated to the pupils clearly and dis- 
tinctly. In short exercises the name is immediately fol- 
lowed by a dash ( — ) and the command for action, which 
is in italics. No move is to be made by the pupils until 
the command for action is given. This command should 
be given sharply and clearly, with a distinct pause before 
it. For instance, Exercise I, for the fifth week, Series I, 
is Hands on Hips — Place; the words Hands on Hips simply 



xii EXPLANATORY NOTES AND INSTRUCTIONS 

describe what exercise is to be taken, no move being 
made by the pupils until the command Place is given. 

The longer exercises are given in parts, the name of 
the whole exercise coming first, followed by the name 
of the part to be performed first, and this in turn fol- 
lowed by — , and the command for action for this part. 
For instance. Exercise 3, for the fifth week. Series I, 
is Foot Placing Forward. Hands on Hips — Place, Right 
— I, 2, I, 2. Left — I, 2, I, 2. The words Foot Placing 
Forward simply describe what exercise is to be taken, 
while the words Hands on Hips indicate the first part of 
the exercise, no move being made by the pupils until 
the command Place is given. Similarly, the word Right 
indicates which foot is to be used first, no move being 
made until the command i is given. Then, after the 
commands i, 2, i, 2, comes the word Left, indicating 
that the left foot is now to be used ; but again no move 
is to be made by the pupils until the command i is given. 

A dash ( — ) always indicates a distinct panse, and the 
following word or connt is ahvays to be given sharply. 
This word or count is in italics or black figures and 
tnay be called the command for act ion , because no move 
is to be made until it is given, 

6. The name of each exercise when first given is 
indicated by large capital letters. A detailed descrip- 
tion of this exercise is then given, but is not repeated 
in each succeeding lesson. 

7. Exercises in which the arms are vertical should be 
omitted for classes of very small children, otherwise no 
additions to the programme, or omissions from it, should 
be made. The exercises should be given exactly as they 
are stated. For instance, Exercise 6, in the twenty-first 
week of Series I, is Breathing; On Toes; Arms Combi- 



EXPLANATORY NOTES AND INSTRUCTIONS xiii 

nation Stretch. While in Exercise 6, in the twenty-second 
week of the same Series, On Toes is a part of the pre- 
ceding exercise, No. 5. 

8. The command Rest should be given after every 
exercise. If the exercise has been long or difficult, the 
time for resting should be longer than for short or easy 
exercises. 

9. The command Position should be given before 
every exercise. 

10. All exercises are to be taken with continuous 
movements entirely free from jerks. 

11. All classes are to begin with the first lesson in 
the book and continue in regular order. 

12. Under no conditions should the book be used in 
class. The teacher must memorize the exercises and 
commands perfectly, so that his whole attention may be 
given to watching his class and correcting mistakes. 
The memorizing of exercises and commands should not 
prove difficult since, when the work of one week is 
thoroughly learned, there remains only a small amount 
of new work to learn for the following week. 

13. In giving a new exercise to a class, the teacher 
himself should always perform the movements first. 
Pupils should learn from imitation how to take the 
exercises. It is of the utmost importance that the 
teacher should learn to take the exercises properly, 
so that his example shall be suitable for the class to 
imitate. 



PHYSICAL TRAINING 

SERIES I 

FIRST WEEK 

CLASS — A TTENTION. 

At the word Attention, pupils are to sit erect, their 
arms at their sides, eyes turned toward the front. 

TAKE PLACES— FORM. 

At the word Form, the class is to rise quickly, and 
each pupil is to step at once to the place that has been 
assigned to him. On the first day, the teacher should 
assign to each pupil the place where he is to stand for 
physical training, that he may know just where he is to 
go when he hears the command Take Places — Form. 
When exercise is to be taken out of doors, follow the 
directions given on page ix. Explanatory Notes and 
Instructions. 

POSITION. 

Place the feet at an angle of sixty degrees, body and 
head erect, weight of the body on the balls of the feet, 
chin in vertical line with the balls of the feet, chest high, 
shoulders down, hips back. (See Fig. 2.) 

BREATHING— i, 2, i, 2, i, 2, i, 2. 

At I, take a deep breath ; at 2, expel the air. In this 
exercise, the teacher should count slowly, and the pupils 



2 PHYSICAL TRAINING 

take long, regular breaths. The shoulders should re- 
main down, as in Position. There should be very little 
movement of the chest ; these deep breaths should show 
movement principally of the diaphragm and ribs. Un- 
less care is taken, when told that movement should take 
place at the diaphragm, pupils will make muscular con- 
tractions that are not controlled by breathing. Special 
attention should be given to each pupil to make sure 
that this breathing exercise is taken correctly. 

Z\.k^%— EXCUSED, 

At the word Excused, pupils should take their seats 
as quickly and quietly as possible. 

Note. — It is suggested that on the first day of 
the week only the commands Class — Attention, Take 
Places — Form, and Class — Excused be given, and that 
these three commands be repeated as many times as 
the period for physical training will admit, as it is of 
great importance that pupils should learn, at the very 
first, to take their places for exercise and return to their 
seats just as quickly and as quietly as possible. Much 
time will be gained and more effective work done later, 
if teachers are careful to have pupils respond very 
promptly to these first commands; On the second day, 
special attention should be given to Position, and on the 
third day to Breathing, This suggestion applies only 
to the work of the first week, and is meant simply to aid 
teachers in the division of time for exercises. It is, of 
course, not to be expected that special attention given 
for one day to an exercise will enable pupils to perform 
it perfectly; every exercise will need careful attention 
on the part of the teachers for many weeks. 



SERIES I: SIXTH WEEK 7 

At I, after the word Right, touch the right toe to the 
floor a step's length forward, weight on the left foot, 
head and trunk erect. Do not bend the right knee 
when the toe is touched to the floor. At 2, replace the 
right foot. At I and 2, after the word Left, take the 
exercise with the left foot. (See Fig. 6.) 

4. Breathing — i, 2, i, 2, i, 2, i, 2. 





Fig. 6. Foot Placing Forward Fig. 7. Foot Placing Side 



SIXTH WEEK 

1 . Hands on Hips — Place. 

2. Hands on Neck — Place. 

3. FOOT PLACING FORWARD AND SIDE. 

Hands on hips — Place. Right, forward — i, 2, i, 2. 
Left, forward — i, 2, i, 2. Right, side — i, 2, i, 2. 
Left, side — -i, 2, i, 2. 



8 



PHYSICAL TRAINING 



At I, after the words Right, side, touch the right toe 
in a straight Hne to the right side. (Do not bend the 
knee, and do not transfer the weight to the moving foot.) 
At 2, replace the right foot. At i and 2 after Left, side, 
repeat the exercise with the left foot. (See Fig. 7.) 

4. Breathing — i, 2, 1, 2, i, 2, i, 2. 




Fig. 8. Arms Side — Stretch 



SEVENTH WEEK 

1. Hands on Hips — Place, 

2 . Hands on Neck — Place. 

3. ARMS SIDE — STRETCH. 

At the word Stretch, raise the arms laterally to the 
level of the shoulders, and extend them their full length, 



SERIES I: NINTH WEEK 9 

palms of the hands up, fingers extended and touching 
each other. 

4. Foot Placing Forward and Side. Hands on hips — Place. 
Right, forward — i, 2, i, 2. Left, forward — i, 2, 
I, 2. Right, side — i, 2, i, 2. Left, side — i, 2, 
I, 2. 

Si Breathing— i, 2, i, 2, i, 2, i, 2. 



EIGHTH WEEK 

1 . Hands on Hips — Place. Arms Side — Stretch, Hands on 

Neck — Place. These three commands should be 
given three or four times in rapid succession. 

2. HANDS, CLOSE AND OPEN. Arm^ ^idt — Stretch, i, 

2, I, 2, I, 2, I, 2. 

At I, close the hands tightly; at 2, open the hands 
forcibly, extending and separating the fingers. 

3. Foot Placing Forward and Side. Hands on hips — Place. 

Right, forward — - 1, 2, i, 2. Left, forward — i, 2, 
I, 2. Right, side — i, 2, i, 2. Left, side — i, 2, 
I, 2. 

4. Breathing — i, 2, i, 2, i, 2, i, 2. 



NINTH WEEK 

I. ARMS VPWARD — STRETCH. 

At the word Stretchy raise the arms laterally until the 
tips of the fingers are as high as possible above the 
head, palms of the hands front, fingers extended and 
touching each other. (See Fig. 9.) 



lO 



PHYSICAL TRAINING 



The two commands Arms Upward — Stretch and Position 
should be given three or four times in rapid succession. 

2. Hands on Hips — Place. 

3 . Foot Placing Forward and Side. 

Hands on neck — Place. 
Right, forward — i, 2, i, 
2. Left, forward — 1,2, 
I, 2. Right, side — i, 2, 
I, 2. Left, side — i, 2, 

1, 2. 

4. Hands, Close and Open. Arms 

side — Stretch, i, 2, i, 

2, I, 2, I, 2. 

5. Breathing — i, 2, i, 2, i, 2, i, 2. 

TENTH WEEK 




Fig. 9. Arms Upward — Stretch 



1 . Foot Placing Forward and Side. 

Hands on neck — Place. 
Right, forward — i, 2, i, 
2. Left, forward — i, 2, 
I, 2. Right, side — i, 2, i, 2. Left, side — i, 2, 

1, 2. 

2. ONTOES. Hands on hips — P/ac€. 1,2,1,2,1,2,1,2. 

At I, raise the heels as high as possible, trunk and 
head erect; at 2, lower the heels, weight still on the 
balls of the feet. (See Fig. 10.) 

3. Arms Upward — Stretch. 

4. Hands, Close and Open. Arms side — Stretch, i, 2, i, 

2, I, 2, I, 2. 

5. Breathing 



I, 2, I, 2, I, 2, I, 2. 



SERIES I: EIGHTEENTH WEEK 



21 



shoulders, so that the continuity of the exercise shall 
not be broken. (See Fig. 19.) 

3. Neck Bend. Right — i, 2, i, 2. Left— i, 2, i, 2. 

4. Foot Placing Forward and Side, with Hands, Close and Open. 

Arms sidQ— Stretch. Right, forward — i, 2, i, 2. 
Right, side— I, 2, i, 2. Left, forward — i, 2, i, 2. 
Left, side — i, 2, i, 2. 

At I, when the foot is extended forward or to the 
side, close the hands tightly ; at 2, when the heels are 
together, stretch the fingers. 

5. Trunk Bend. Hands on hips — Place, Forward i, 

2, I, 2. Backward — i, 2, i, 2. 

6. Breathing; On Toes — i, 2, i, 2, i, 2, i, 2. 




Fig. 20. Hands Up 



22 



PHYSICAL TRAINING 



NINETEENTH WEEK 

1. Knees Half Bend. Hands on neck — Place, i, 2, i, 2, 

I, 2, I, 2. 

2. Rotary Arm Exercise — Raise, Forward, Down, (Three 

times.) 

3. Neck Bend. Right — i, 2, i, 2. Left — i, 2, i, 2. 



^ 










Fig. 21. Hands Down 



4. HANDS UP, DOWN ; FORWARD, BACK. Up, down — 

1, 2, I, 2, I, 2, I, 2. Forward, back — i, 2, i, 2, i, 

2, I, 2. 

At I, after the words Up, Down, lift the hands upward 
as far as possible, by bending the wrists, without rais- 
ing the arms ; at 2, lower the hands as far as possible, 



SERIES I: NINETEENTH WEEK 



23 



by bending the wrists, without lowering the arms. At 
I, after the words Forward, Back, move the hands as far 
forward as possible, by bending the wrists only; at 2, 
move the hands as far backward as possible, by bend- 
ing the wrists only. (See Figs. 20 and 21.) 

5. Trunk Bend. Hands on hips — Place. Forward — i, 
2,1,2. Backward — 1,2,1,2. (See Figs. 20 and 21.) 




Fig. 22. Foot Placing Forward Fig. 23. Foot Placing Side on 
ON Toes Toes 



6. FOOT PLACING; ON TOES. Hands on hips — P/ace. 
Right, forward — Place, i, 2, i, 2, i, 2, i, 2. Replace. 
Left, forward — Place, i, 2, i, 2, i, 2, i, 2. Replace. 
Right, side — Place, i, 2, i, 2, i, 2, i, 2. Replace. 
Left, side — Place, i, 2, i, 2, i, 2, i, 2. Replace. 



24 PHYSICAL TRAINING 

At the word Place, after the word Forward, place the 
foot forward, letting the weight fall equally on both 
feet; at i, raise the heels; at 2, lower the heels; at the 
word Replace, replace the forward foot. At the word 
Place, after the word Side, place the foot to the side, let- 
ting the weight fall equally on both feet; at i, raise the 
heels ; at 2, lower the heels; at the word Replace, replace 
the extended foot. (See Figs. 22 and 23.) 

7. Breathing ; Arms Combination Stretch — i, 2, i, 2, i, 2, i, 2. 

TWENTIETH WEEK 

1 . Mark Time — March, 
Class — Halt 

2. Breathings I, 2, i, 2, i, 2, i, 2. 

3. Rotary Arm Exercise — Raise^ Forward, Down, (Three 

times.) 

4. Neck Bend. Right — i, 2, i, 2. Left — i, 2, i, 2. 

5. Trunk Bend. Forward — i, 2, i, 2. Backward — i, 

2, I, 2. 

6. Foot Placing ; Hands Up, Down. Right, forward — i, 2, 

1, 2. Right, side — i, 2, i, 2. Left, forward — i, 

2, I, 2. Left, side — i, 2, i, 2. 

As the foot is extended forward or to the side, move 
the hands upward from the wrists, and as the foot is 
replaced, move the hands downward from the wrists. 
Be very careful not to move the arms in this exercise. 

7. Breathing; On Toes; Arms Combination Stretch — 1,2, 







H 

< 

u 

o 
o 

H 

u 

w 



26 PHYSICAL TRAINING 



/ 
TWENTY-FIRST WEEK 

1. Knees Half Bend. Arms side — Stretch, i, 2, i, 2. 
This is a combination of exercises already given ; 

Arms Side Stretchy lesson for Seventh Week, and Knees 
Half Bend in lesson for Fourteenth Week. 

2. TRUNK BEND, SIDE. Hands on hips — P/ace. Right 

I, 2, I, 2. Left I, 2, I, 2. 

At I, bend the trunk above the hips to the side. (Do 
not twist the body, raise the heels from the floor, bend 
the knees, or allow the head to fall out of line with the 
part of the body above the waist.) At 2, raise the 
trunk until it is erect. (See Fig. 24.) 

3. Rotary Arm Exercise — Raise — Down. Raise — Forward 

— Down. Raise — Forward — Down. 

4. Neck Bend. Forward — i, 2, i, 2. Backward — i, 2, 

1, 2. Right — I, 2, I, 2. Left — i, 2, i, 2. 

5. Foot Placing Forward and Side ; Hands Forward and Back. 

Arms side — Stretch. Right, forward — i, 2, i, 2. 
Right, side — i, 2, i, 2. Left, forward — i, 2, i, 

2. Left, side — i, 2, i, 2. 

As the foot is extended forward or to the side, move 
the. hands forward from the wrists, as described in the 
lesson for the Nineteenth Week, and as the foot is re- 
placed, move the hands backward from the wrists. Be 
very careful not to move the arms in this exercise. 

6. Breathing; On Toes ; Arms Combination Stretch — i, 2, i, 

2, I, 2, I, 2. 



SERIES I: TWENTY-NINTH WEEK 33 

TWENTY-EIGHTH WEEK 

1. Knees Half Bend and Full Bend. Hands on neck — 

Place. Half bend — i, 2, i, 2, i, 2, i, 2. Hands 
on hips — Place, Full bend — i, 2, i, 2, i, 2, i, 2. 

2. Rotary Arm Exercise — Raise — Back — Raise, Back — 

Down. 

3. Neck Twist. Right — i, 2, i, 2. Left — i, 2, i, 2. 

4. Trunk Bend. Hands on hips — Place, Forward — 

I, 2, I, 2. Back — I, 2, I, 2. Right — i, 2, i, 2. 
Left — I, 2, I, 2. 

5. Foot Placing Forward and Side ; Hands Forward and Back. 

Arms side — Stretch. Right, forward — i, 2, i, 2. 
Right, side — i, 2, i, 2. Left, forward — i, 2, i, 2. 
Left, side — i, 2, i, 2. 

6. Hands — Stretch. Close, open — i, 2, i, 2, i, 2, i, 2. 

Up, down — I, 2, I, 2, I, 2, I, 2. Forward, back 
— I, 2, I, 2, I, 2, I, 2. 

7. Breathing; On Toes; Arms Combination Stretch — i, 2, 

I, 2, I, 2, I, 2. 



TWENTY-NINTH WEEK 

I. Knees Half Bend; Hands Close, Open — Stretch. I, 2, i, 
2, I, 2, I, 2. 

This is a combination of the exercises Knees Half 
Beitd given in the lesson for the Fourteenth Week, 
and Hands Close^ Open^ given in the lesson for the 
Eighth Week. 

Close the hands as the knees are bent. Extend the 
fingers as the knees are stretched. 



34 PHYSICAL TRAINING 

Knees Full Bend. Hands on neck — Place, i, 2, i, 2, 
I, 2, I, 2. 

2. Rotary Arm Exercise — Raise. Forward. Raise. Back, 

Down. Raise. Forward. Back. Down. 

3. Neck Bend. Forward — i, 2 i, 2. Back — i, 2, i, 2. 

Right — I, 2, I, 2. Left — i, 2, i, 2. 

4. Trunk Bend. Hands on hips — Place. Forward — 

I, 2, I, 2. Back — I, 2, I, 2. Right — i, 2, i, 2. 
Left — I, 2, I, 2. 

5. Foot Placing Forward and Side. Hands Forward and Back. 

Arms side — Stretch. Right, forward — i, 2, i, 2. 
Right, side — i, 2, i, 2. Left, forward — i, 2, i, 2. 
Left, side — i, 2, i, 2. 

6. Breathing; Arms Combination Stretch — i, 2, i, 2, i, 2, i, 2. 



THIRTIETH WEEK 

1. Knees Half Bend. Hands up, down — Stretch, i, 2, 

I, 2, I, 2, I, 2. 

This is a combination of the exercises Knee^ Half 
Bendy given in the lesson for the Fourteenth Week, and 
Hands Up, Down, given in the lesson for the Nineteenth 
Week. 

Raise the hands from the wrists as the knees are bent. 
Lower the hands as the knees are stretched. 

Knees Full Bend. Hands on neck — Place, i, 2, i, 2, 
I, 2, I, 2. 

2. Neck Twist. Right — i, 2, i, 2. Left — i, 2, i, 2. 

3. Rotary Arm Exercise — Raise. Forward. Back. Down, 

Raise. Forward. Back. Down. 



SERIES I: THIRTY-FIRST WEEK 



35 



4. Trunk Bend. Hands on neck — Place. Forward — 

I, 2, I, 2. Back — I, 2, I, 2. Right — ^ i, 2, i, 2. 
Left — I, 2, I, 2. 

5. Mark Time — March. 
Class — Halt. 

6. Breathing ; On Toes ; Arms Combination Stretch — i, 2, i, 2, 



I, 2. 



THIRTY-FIRST WEEK 

1. Knees Half Bend. Hands close, open — Stretch, 1,2, 

I, 2, I, 2, I, 2. 

Knees Full Bend. Hands 
on neck — Place, i, 2, 
I, 2, I, 2, I, 2. 

2. Neck Bend. Forward — 

1, 2, I, 2. Back — I, 

2. 1, 2. Left — I, 2, 1, 

2. Right — I, 2, I, 2. 

3. Rotary Arm Exercise — 

Raise. Forward. Back. 
Down. Raise. Forward. 
Back. Down. 

4. Trunk Bend. Hands on 

neck — Place. Forward 
— I, 2, I, 2. Back — 

1.2, I, 2. Right— I, 
2, I, 2. Left — I, 2, 

1, 2. 

5. BODY TWIST. Hands on hips — P/ace. Right — i, 

2, I, 2. Left — I, 2, I, 2. 

At I, after Right, turn the body as far as possible to 




Fig. 28. Body Twist 



36 PHYSICAL TRAINING 

the right, head and trunk erect. This twist should be 
at the ankles only. Do not bend or twist the body at 
the waist or neck. At 2, turn the body to the front. 
At I and 2, after Left, take the same exercise, turning 
the body to the left. (See Fig. 28.) 

6. Breathing; On Toes; Arms Combination Stretch — 1,2,1, 
2, I, 2, I, 2. 



THIRTY-SECOND WEEK 

1. Knees Half Bend. Arms Upward — Stretch.^ Hands Close, 

Open. Arms upward ^ — Stretch, 1,2, i, 2, i, 2, i, 2. 

Close the hands as the knees are bent. Stretch the 
fingers as the knees are stretched. 

Knees Full Bend. Arms side — Stretch, i, 2, i, 2, i, 2, 

1, 2. 

2. Neck Twist. Right — i, 2, i, 2. Left — i, 2, i, 2. 

3. Rotary Arm Exercise — Raise. Forward. Back. Down. 

Raise. Forward. Back. Down. 

4. Trunk Bend. Hands on neck — Place. Forward — i, 

2, I, 2. Back — I, 2, I, 2. Right — i, 2, i, 2. 
Left — I, 2, I, 2. 

5. Body Twist. Hands on hips — Place, Right — i, 2, 

I, 2. Left — I, 2, I, 2. 

6. Mark Time — March, 
Class — Halt, 

7. Breathing; On Toes; Arms Combination Stretch — 1,2,1,2, 

1,2, I, 2. 

1 For classes of very young children substitute Arms Side — Stretch. 



SERIES I: THIRTY-FOURTH WEEK 37 

THIRTY-THIRD WEEK 

1. Knees Full Bend. Hands close, open — Stretch. 1,2, 

I, 2, I, 2, I, 2. 

Close hands as knees are bent. Open hands as knees 
are stretched. 

2. Neck Bend. Forward — i, 2, i, 2. Back — i, 2, i, 2. 

Right — I, 2, 1,2. Left — i, 2, i, 2. 

3. Rotary Arm Exercise — Raise. Forward, Back. Down. 

Raise. Forward. Back. Down. 

4. Trunk Bend. Arms side — Stretch. Forward — i, 2, 

1,2. Back — 1,2,1,2. Right — 1,2,1,2. Left — 
I, 2, I, 2. 

5. Body Twist. Hands on neck — Place. Right — i, 2, 

I, 2. Left — I, 2, I, 2. 

6. Breathing; On Toes; Arms Combination Stretch — i, 2, i, 2, 

I, 2, I, 2. 

J 
THIRTY-FOURTH WEEK 

1. Knees Full Bend. Hands close, open — Stretch. 1, 2, 

I, 2, I, 2, I, 2. 

2. Neck Twist. Right — I, 2, i, 2. Left — i, 2, i, 2. 

3. Rotary Arm Exercise, Up — i?a/5e. Up. Down. 

As the tips of the fingers touch the shoulders, the 
command Up is given. Turn the wrists and raise the 
hands with the backs of the hands towards each other 
until the arms are vertical, slowly lower the arms later- 
ally to the level of the shoulders, turn the palms up and 
bring the tips of the fingers again to the shoulders. At 
the command Down, perform the exercise described in 
the lesson for the Fifteenth Week. (See Fig. 29.) 



38 



PHYSICAL TRAINING 



4. Trunk Bend. Arms side — Stretch. Forward — 1,2, 

I, 2. Back — I, 2, I, 2. Right — i, 2, i, 2. Left 
— 1,2, I, 2. 

5. Body Twist. Hands on neck — Place, Right — 1,2, 

I, 2. Left — I, 2, I, 2. 

6. Breathing; On Toes ; Arms Combination Stretch — i, 2, i, 2, 

I, 2, I, 2. 




Fig. 29. Rotary Arm Exer- Fig. 30. Foot Placing Forward 
CISE — Up — Body 'Twist 

THIRTY-FIFTH WEEK 

1. Knees Full Bend. Hands close, open — Stretch, i, 2, 

I, 2, I, 2, I, 2. 

2. Neck Bend. Forward — i, 2, i, 2. Back — i, 2, i, 2. 

Left — I, 2, I, 2. Right — i, 2, i, 2. 

3. Rotary Arm Exercise — Raise. Up. Up. Up. Down. 



SERIES I: THIRTY-SIXTH WEEK 39 

4. Trunk Bend. Arms side — Stretch, Forward — i, 2, 

1,2. Back — 1,2,1,2. Right — 1,2, 1, 2. Left — 
I, 2, I, 2. 

5. FOOT PLACING FORWARD; BODY TWIST. Hands on 

hips — Place, Right, forward — Place, Right, twist 

— I, 2, I, 2. Left, twist — I, 2, I, 2. Replace, Left, 
forward —Place, Left, twist — i, 2, i, 2. Right, 
twist — I, 2, I, 2. Right, twist — i, 2, i, 2. Replace, 

At Place, after Right, forward, place the right foot for- 
ward as if to take a step, letting the weight rest equally 
on both feet. At i, after Right, twist, turn the body, 
from the ankles, as far as possible to the right, keeping 
trunk and head erect and without bending the body at 
the waist or neck. At 2, turn the body forward. 

At I, after Left, twist, turn the body, from the ankles, 
to. the left. At 2, turn the body forward. At Replace, 
replace the right foot. (See Fig. 30.) 

At Place, after Left, forward, place the left foot for- 
ward as if to take a step, letting the weight fall equally 
on both feet. At i and 2, after Left, twist, and Right, 
twist, repeat as with the right foot, forward. 

6. Breathing; On Toes ; Arms Combination Stretch — i, 2, i, 2, 

I, 2, I, 2. 

THIRTY-SIXTH WEEK 

1. Knees Full Bend. Hands close, open — Stretch, i, 2, 

I, 2, I, 2, I, 2. 

2. Neck Twist. Right — i, 2, i, 2. Left — i, 2, i, 2. 

3. Rotary Arm Exercise — Raise, Up, Down. Raise. Up, 

Down, 

4. Trunk Bend. Arms side — Stretch, Forward — 1,2, 

I, 2. Back — I, 2, I, 2. Right — i, 2, i, 2. Left 

— 1,2,1,2. 



40 



PHYSICAL TRAINING 



5. Foot Placing Forward; Body Twist. Hands on hips — 

Place. Right, forward — Place, Right, twist — i, 
2, I, 2. Left, twist — I, 2, I, 2. Replace. Left, for- 
ward — Place. Left, twist — i, 2, i, 2. Right, 
twist, — I, 2, I, 2. Replace. 

6. Breathing ; On Toes ; Arms Combination Stretch — i, 2, i, 2, 

I, 2, I, 2. 

THIRTY-SEVENTH WEEK 

1. Knees Full Bend. Hands up, down — Stretch, i, 2, 

1, 2, I, 2, I, 2. 

Lift the hands as 
the knees are flexed. 
Lower the hands 
as the knees are 
stretched. 

2. Neck Bend. For- 

ward — I, 2, I, 2. 
Back — I, 2, I, 2. 
Right — I, 2, I, 

2. Left — I, 2, 
I, 2. 

3. Rotary Arm Exercise 

Raise. Up. Down, 
Raise. Up. Down. 
Raise. Up. Down, 

4. FOOT PLACING 

FORWARD, OB- 
LIQUE; KNEE BENDING. Hands on hips — Place. 
Right, obUque — Place, i, 2, i, 2, i, 2, i, 2. Replace. 
Left, obUque — Place, i, 2, i, 2, i, 2, i, 2. Replace. 

At Place, after Right, oblique, twist the body at the 




Fig. 31. Foot Placing Forward 
Oblique 



SERIES I: THIRTY-SEVENTH WEEK 



41 



ankles until it faces the direction in which the right foot 
is pointing, and place the right foot forward in that 
direction a step's length, keeping both heels on the 
floor, right knee straight; weight of the body on the 
right foot. Let the head, trunk, and left leg be in a 
straight oblique line. At i, bend the right knee as 
much as possible, keeping both heels on the floor. At 
2, straighten the right knee. At Replace, replace the 
right foot. At Place, after Left, oblique, repeat the exer- 
cise, using the left foot. 

5. Trunk Bend. Arms side — Stretch, Forward — i, 2, 

I, 2. Back — I, 2, I, 2. Right — i, 2, i, 2. Left 
— I, 2, I, 2. 

6. Breathing ; On Toes ; Arms Combination Stretch — i, 2, i, 2, 

I, 2, I, 2. 




Fig. 32. Foot Placing Forward, Oblique — Knee Bending 



42 PHYSICAL TRAINING 

THIRTY-EIGHTH WEEK 

1 . Mark Time — March, 
Class — Halt 

2. Knees Half Bend and Full Bend. Hands on neck — 

Place. Half bend — i, 2, i, 2, i, 2. Hands on hips 

— Place. Full bend — i, 2, i, 2, i, 2. 

3. Neck Twist. Right — i, 2, i, 2. Left — i, 2, i, 2. 

4. Rotary Arm Exercise — Raise. Forward. Back. Up. 

Down. Raise. Forward. Back. Up. Down. 

5. Trunfe Bend. Arms side — Stretch. Forward — i, 2, 

I, 2. Back — I, 2, I, 2. Right — i, 2, i, 2. Left 

— 1,2,1,2. 

6. Foot Placing Forward, Oblique ; Knee Bending. Hands on 

hips — Place. Right, oblique — Place, i, 2, i, 2, 
I, 2, I, 2. Replace. Left, oblique — P/ace. i, 2, i, 2, 
I, 2, I, 2. Replace. 

7. Breathing; On Toes; Arms Combination Stretch — i, 2, 

I, 2, I, 2, I, 2. 

THIRTY-NINTH WEEK. 

1. Foot Placing Forward, Oblique; Knee Bending. Hands 

on hips — Place. Right, oblique — Place. 1,2, 1,2, 
I, 2, I, 2. Replace. Left, oblique — P/ace. i, 2, i, 2, 
I, 2, I, 2. Replace. 

2. Hands — Stretch. Close, open — i, 2, i, 2, i, 2, i, 2. 

Up, down — I, 2, I, 2, I, 2, I, 2. Forward, back — 
I, 2, I, 2, I, 2, I, 2. 

3. Trunk Bend. Hands on neck — Place. Forward — i, 2, 

I, 2. Back — I, 2, I, 2. Right — i, 2, i, 2. Left — 
. I, 2, I, 2. 



SERIES I: FORTIETH WEEK 43 

4. Neck Bend. Forward — 1,2,1,2. Back — 1,2,1,2. 

Right — I, 2, I, 2. Left — i, 2, i, 2. 

5 . Rotary Arm Exercise — Raise, Forward. Back, Up, 

Down, Raise, Forward, Back, Up. Down. 

6. Knees Full Bend. Hands on neck — Place, i, 2, i, 2, 

I, 2, I, 2. 

7. Breathing ; On Toes ; Arms Combination Stretch — i, 2, 

I, 2, I, 2, I, 2. 

FORTIETH WEEK 

1. Foot Placing Forward, Oblique. Knee Bending. Hands 

on hips — Place. Right, oblique — Place, i, 2, i, 2, 
I, 2, I, 2. Replace. Left, oblique — Place, i, 2, 
I, 2, I, 2, I, 2. Replace, 

2. Trunk Bend. Arms side — Stretch, Forward — i, 2, 

I, 2. Back — 1,2, I, 2. Right — i, 2, i, 2. Left 
— I, 2, I, 2. 

3. Neck Twist. Right — i, 2, i, 2. Left — i, 2, i, 2. 

4. Hands — Stretch. Close, open — i, 2, i, 2, i, 2, i, 2. 

Up, down — I, 2, I, 2, I, 2, I, 2. Forward, back — 
1,2, I, 2, I, 2, I, 2. 

5 . Rotary Arm Exercise — Raise. Forward. Up, Down. 

Raise. Forward. Up, Down, 

6. Knees Half Bend and Full Bend. Hands on neck — 

Place. Half bend — i, 2, i, 2, i, 2. Full bend — 
I, 2, I, 2, I, 2, I, 2. 

7. Breathing; On Toes; Arms Combination Stretch — I, 2, 

X, ^, X, ^, X, Aim 



SERIES II 



FIRST WEEK 

1. Class — Attention, 

2. Take Places — Form. 

3. Position. 

These three commands are 
to be given at the beginning 
of every lesson. 

4. Rest. 

5. Hands on Hips — Place. 

6. Arms Side — Stretch. 

7. Hands — Stretch. Close, 

open — I, 2, I, 2, I, 2, 
I, 2. 

8. Breathing — i, 2, i, 2, i, 2, 

I, 2. 



9. Class — Excused. This com 
mand is to be given a 
the end of ev^ery lesson. 




mand is to be -iven at ^^^- 33- ^^^\^^\^^ ^'^ ^^^ 



SECOND WEEK 

1. Knees Half Bend. Hands on hips — Place, i, 2, i, 2, 

I, 2, I, 2. 

2. Hands — Stretch. Close, open — i, 2, i, 2, i, 2, i, 2. 

3. Hands on Neck — Place. 

44 



SERIES II: THIRD WEEK 



45 



4. HANDS ON HIP AND NECK — P/ace. i, 2, I, 2, I, 2, 

1,2. 

At Place, place the right hand on the right hip and 
the left hand on the neck. At i, place the left hand 
on the left hip and the right hand on the neck. At 2, 
place the right hand on the right hip again and the left 
hand on the neck. (See Fig. 33.) 

5. Breathing — i, 2, i, 2, i, 2, i, 2. 





Fig. 34. Right Face Fig. 35. Left Face 

THIRD WEEK 

1. Knees Half Bend. Hands on hips — Place, i, 2, i, 2, 

I, 2, I, 2. 

2. Hands — Stretch, Close, open — i, 2, i, 2, i, 2, i, 2. 

Up, down — I, 2, I, 2, I, 2, I, 2. 



46 PHYSICAL TRAINUSFG 

3. Right and Left Face. Right — Face. Left — Face. 
At Face, after the word Right, ''raise sUghtly the left 

heel and right toe, face to the right, turning on the right 
heel, assisted by a slight pressure on the ball of the left 
foot ; place the left foot by the side of the right. Left 
face is executed on the left heel/' ^ (See Figs. 34 and 35.) 

4. Hands on Hip and Neck — Place, i, 2, i, 2, i, 2, i, 2. 

5. Breathing — i, 2, i, 2, 1, 2, i. 2. 

FOURTH WEEK ' 

1. Knees Half Bend. Hands on hips — Place, i, 2, i, 2, 

I, 2, I, 2. 

2. Neck Bend. Forward — i, 2, i, 2. Back — i, 2, i, 2. 

3. Hands on Hip and Neck — Place, i, 2, i, 2, i, 2, i, 2. 

4. Facings, Right and Left. Right — Face. Left — Face. 

5. Mark Time — March. 
Class — ^a/f . 

6. Breathing — i, 2, i, 2, i, 2, i, 2. 

FIFTH WEEK 

1. Knees Half Bend. Hands on hips — Place, i, 2, i, 2, 

I, 2, I, 2. 

2. Neck Bend. Forward — 1,2,1,2. Back — 1,2,1,2. 

3. Hands — Stretch. Up, down — i, 2, i, 2, i, 2, i, 2. 

Forward, back — i, 2, i, 2, i, 2, i, 2. 

4. Facings, — Right, Left, and About Face. Right — Face. 

Left — Face. About — Face. 

1 infantry Drill Regulations, United States Army, 1904. 



SERIES II: SIXTH WEEK 



47 



At Face, after the word About, " raise slightly the left 
heel and right toe, face to the rear, turning to the right 
on the right heel and the ball of the left foot ; replace 
the left foot by the side of the right." ^ 

5 . Mark Time — March, 
Class — Halt 

6. Rotary Arm Exercise — i?a/5^. Down. Down, Down, 

7. Breathing — i, 2, i, 2, i, 2, i, 2. 




^i 




<^fl^«S^&i4j^4;^V?* 




Fig. 36. About Face— i 



Fig. 37. About Face — 2 



SIXTH WEEK 

1. Knees Half and Full Bend. Hands on hips — Place, Half 

bend — i, 2, i, 2, i, 2. Full bend — i, 2, i, 2, i, 2. 

2. Rotary Arm Exercise — Raise, Down, (Three times.) 

1 Infantry Drill Regulations, United States Army, 1904. 



48 



PHYSICAL TRAINING 



3. Neck Twist. Right — i, 2, i, 2. Left — i, 2, i, 2. 

4. Hands — Stretch. Close, open — i, 2, i, 2, i, 2. Up, 

down — I, 2, I, 2, I, 2, I, 2. Forward, back — i, 2, 
I, 2, I, 2, I, 2. 

5. Facings, Right, Left, and About. 

6. Mark Time — March. 
Class — Halt. 

7. Breathing — i, 2, i, 2, i, 2, i, 2. 

SEVENTH WEEK 

1. Knees Half and Full Bend. Hands on neck — Place. 

Half bend — i, 2, i, 2, i, 2, i, 2. Hands on 
hips — Place. Full bend — i, 2, i, 2, i, 2, i, 2. 

2. Rotary Arm Exercise — Raise. Up. Down. Raise. Up. Down, 

3. Neck Bend. Forward — i, 2, i, 2. Back — i, 2, i, 2. 

Right — I, 2, I, 2. Left — i, 2, i, 2. 

4. Hands — Stretch. Close, open — i, 2, i, 2, i, 2, i, 2. 

Up, down — I, 2, I, 2, I, 2, I, 2. Forward, 
back — I, 2, I, 2, I, 2, I, 2. 

5. Facings, Right, Left, and About. 

6 . Mark Time — March. 
Class — Halt. 

7. Breathing — i, 2, i, 2, i, 2, i, 2. 

EIGHTH WEEK 

1. Knees Half and Full Bend. Hands on neck — Place. 

Half bend — i, 2, i, 2, i, 2, i, 2. Hands on 
hips — Place. Full bend — i, 2, i, 2, i, 2, i, 2. 

2. Rotary Arm Exercise — Raise. Up. Down. Raise. Up. Down. 

3. Neck Twist. Right — i, 2, i, 2. Left — i, 2, i, 2. 



SERIES II: NINTH WEEK 



49 



4. ROTARY HAND MOVEMENT — S^r^fc/i. i, 2, 3, 4, 5, 6, 

7.8. 

With fingers 
extended and 
touching each 
other, let the 
ends of the 
fingers trace 
the figure 8. 
Movement is to 
take place at 
the wrist only. 

5. Facings, 
Right, Left, 
and About. 

6. Mark Time 
— March, 

Class — Halt. Fig. 38. Rotary Hand Movement 

7. Breathing — i, 2, i, 2, i, 2, i, 2. 

NINTH WEEK 

1. Knees Half and Full Bend. Arms side — Stretch, Half 

bend — i, 2, i, 2, i, 2, i, 2. Hands on neck — Place. 
Full bend — i, 2, i, 2, i, 2, i, 2. 

2. Neck Twist. Right — 1,2,1,2. Left — 1,2,1,2. 

3. Rotary Arm Exercise — Raise, Back, Down, Raise, Back. 

Down, 

4. Facings, Right, Left, and About. 

5. Foot Placing, Forward, Side, and BACK. Hands on hips 

— Place, Right, forward — i, 2, i, 2. Right, side — 
I, 2, I, 2. Right, back — i, 2, i, 2. Left, forward 

— I, 2, I, 2. Left, side — i, 2, i, 2. Left, back — 
I, ?, I, 2. 




50 



PHYSICAL TRAINING 



Foot placing, forward and side, is described in the 
lesson for the Sixth Week, Series I. At i, after the 
word Back, lift the foot indicated and touch the toe to 
the floor in a line directly back, keeping the weight of 
the body on the stationary foot ; knees straight. At 2, 
replace the foot which has 
been extended. 

6. Rotary Hand Movement — 

Stretch, i, 2, 3, 4, 5, 6, 
7,8. 

7. On Toes — i, 2, i, 2, i, 2, 

1,2. 

8. Breathing — 1,2, i, 2, I, 

2, I, 2. 



TENTH WEEK 

I . Knees Half and Full Bend. 
Arms side — Stretch, 
Half bend — i, 2, i, 2, 
I, 2, I, 2. Hands on 
neck — Place, Full 
bend — i, 2, i, 2, i, 2, 
I, 2. 




Fig. 39. Foot Placing Back 



2. Neck Twist. Right— i, 2, i, 2. Left— i, 2, i, 2. 

3. Rotary Arm Exercise. — Raise, Back, Up. Down. Raise. 

Back. Up, Down. 

4. Foot Placing, Forward, Side, and Back ; On Toes. Hands 

on hips — Place. Right, forward — Place. 1,2,1,2. 
Replace. Left, forward — Place. 1,2,1,2. Replace, 
Right, side — P/ac€. i, 2, i, 2. Replace. Left, side 
— Place. I, 2, I, 2. Replace, Right, backward — 



SERIES 11: ELEVENTH WEEK 51 

Place. I, 2, I, 2. Replace. Left, backward — Place. 
I, 2, I, 2. Replace. 

Foot placing, forward and side, raising the heels, at 
I, has been described in the lesson for the Nineteenth 
Week, Series I. After the command Back, at the word 
Place, place the foot as if to take a step backward, let 
the weight fall equally upon both feet. At i, raise the 
heels. At 2, lower the heels. At Replace, replace the 
rear foot. 

5. Hands — Stretch. Close, open — i, 2, i, 2, i, 2, i, 2. 

Up, down — I, 2, I, 2, I, 2, I, 2. Forward, back — 
I, 2, I, 2, I, 2, I, 2. 

6. Mark Time — March. 
Cleiss — Halt. 

7. Breathing — i, 2, i, 2, i, 2, i, 2. 

ELEVENTH WEEK 

1. Knees Half and Full Bend. Arms upward — Stretch. 

Half bend — i, 2, i, 2, i, 2, i, 2. Arms side — 
Stretch. Full bend — i, 2, i, 2, i, 2, i, 2. 

2. Neck Bend. Forward — i, 2, i, 2. Back — i, 2, i, 2. 

Right — I, 2, I, 2. Left — i, 2, i, 2. 

3. Rotary Arm Exercise — Raise. Forward. Back. Up. Down. 

Raise. Forward. Back. Up. Down. 

4. Foot Placing; On Toes. Hands on neck — Place. 

Right, forward — Place, i, 2, i, 2. Replace. Right, 
side — Place. 1,2, i, 2. Replace. Right, backward 
— Place. I, 2, I, 2. Replace. Left, forward — Place. 
I, 2, I, 2. Replace. Left, side — P/ace. i, 2, i, 2. 



52 PHYSICAL TRAINING 

Replace. Left, backward — Place, i, 2, i, 2. Re- 
place. 

5. Hands — Stretch. Close, open — i, 2, i, 2, i, 2, i, 2. 

Up, down — I, 2, I, 2, I, 2, I, 2. Forward, back — 

1, 2, I, 2, I, 2, I, 2. 

6. Trunk Bend. Hands on hips — Place. Forward — i, 

2, I, 2. Backward — i, 2, i, 2. 

7. Breathing; On Toes— i, 2, i, 2, i, 2, i, 2. 



TWELFTH WEEK 

1. Knees Half and Full Bend. Arms upward — Stretch. 

Half bend — i, 2, i, 2, i, 2, i, 2. Arms side — 
Stretch. ¥\A\ bend — i, 2, i, 2, i, 2, i, 2. 

2. NECK CIRCLE — Right. Left. Right. Left. 

At the command Right, let the head fall forward 
slowly as far as possible, chin in, then incline the head 
toward the right until it is over the right shoulder, 
then toward the back until it is as far back as possible, 
then toward the left until it is over the left shoulder, 
and then forward to the first inclined position. The 
command Left is then given, and the motion of the 
head is reversed, going from the front to the left, to 
the back, to the right, and then to the front again. (See 
Fig. 40.) 

Care should be taken that this exercise be performed 
slowly and continuously without a sudden change from 
one position to another. The movement should be such 
that the top of the head describes a circle. 

3. Rotary Arm Exercise — Raise. Forward. Back. Up. Down. 

Raise. Forward. Back. Up. Down. 



SERIES II: FOURTEENTH WEEK 



55 



At Place, raise the arms laterally with the hands 
tightly closed and touch the shoulders with the knuckles, 
the upper arms in a horizontal line. At i, move the 
elbows forward, still on a level with the shoulders. At 
2, force the elbows back. Do not permit the body to 
bend at neck or waist in this exercise. 
8. Breathing; On Toes — i, 2, i, 2, i, 2, i, 2. 





Fig. 42. Flexed Arm Exercise Fig. 43. Flexed Arm Exercise 



FOURTEENTH WEEK 



I. Knees Half Bend; Hands Close, Open; Full Bend; Hands 
Up, Down. Arms upward — Stretch, Hands close, 
open; half bend — i, 2, i, 2, i, 2, i, 2. Arms side 
— Stretch. Hands up, down; full bend — i, 2, i, 2, 
I, 2, I, 2. 



56 PHYSICAL TRAINING 

2. Neck Z\xz\^ — Right, Left. Right. Left. 

3. TRUNK CIRCLE. Hands on hips — P/ace. Right. 

Left. Right. Left 

At the word Right, bend the trunk forward and incHne 
slowly toward the right; then toward the back, toward 
the left to the front, until the first inclined position is 
reached. The command Left is then given, and the 
exercise is repeated in the opposite direction. The 
movement in this exercise is circular and must be per- 
formed continuously, without moving the hips or raising 
the heels from the floor. (See Fig. 44.) 

4. Rotary Arm Exercise — Raise. Forward. Back. Up. 

Down. Raise. Forward. Back. Up. Down. 

5. Rotary Hand Movement — Stretch, i, 2, 3, 4, 5, 6, 7, 8. 

6. Simple Leg Lift, Forward and BACK. Hands on hips — 

Place. Forward, right — i, 2, i, 2, i, 2, i, 2. For- 
ward, left — I, 2, I, 2, I, 2, I, 2. Back, right — i, 2, 
I, 2, I, 2, I, 2. Back, left — i, 2, i, 2, i, 2, i, 2. 

At the command Right, place the weight of the body 
on the left foot. At i, after the word Back, raise the 
right foot backward, keeping the knees stationary and 
bending the toes back. At 2, replace the foot. At 
the command Left, place the weight of the body 
on the right foot, and at i and 2, repeat the exercise 
with the left foot. (See Fig. 45.) 

7. Mark Time ^ — March. 
Quick Time — March. 

^ After this lesson marching exercises will not be given in the lesson 
programme. They may be inserted by the teacher whenever there is suffi- 
cient time, and should be followed ahvays by Breathing. 



SERIES If: FIFTEENTH WEEK 



57 



Class — Halt 
8. Breathing ; On Toes 



I, 2, I, 2, I, 2, I, 2, I, 2 




Fig. 44. Trunk Circle Fig. 45. Simple Leg Lift — Back 



FIFTEENTH WEEK 

1. Knees Half Bend; Flexed Arm Exercise; Full Bend; 

Hands Close, Open. 

a. Hands on shoulders — Place. Half bend — ^^i, 2, i, 

2, I, 2, I, 2. 

This is a combination of exercises already described, 
Knees Half Bend and Flexed Ann Exercise, • 

At Place, touch the knuckles to the shoulders, as 
described under Flexed Arm Exercise. At i, move the 
elbows forward while bending the knees. At 2, move 
the elbows back, while straightening the knees. 



58 PHYSICAL TRAINING 

b. Arms upward — Stretch, Hands close, open ; full 
bend — i, 2, i, 2, i, 2, i, 2. 

2. NECK BEND AND TWIST. Right — I, 2, 3, 4, 5, 6, 

7, 8. Left— I, 2,3, 4, 5, 6,7, 8. 

At I, after the command Right, let the head fall 
slowly forward as far as possible without moving the 
shoulders. At 2, twist the head as far as possible to 
the right, chin down and drawn in. At 3, bend the 
head obliquely back as far as possible. At 4, bend the 
head obliquely forward. At 5, twist the head as far as 
possible to the left, chin down and drawn in. At 6, 
bend the head obliquely back. At 7, bend the head 
obliquely forward. At 8, turn to the front inclined 
position, and raise the head. (See Figs. 45 and 46.) 

After the command Left, perform the exercise in the 
opposite direction, twisting the head to the left at 2, and 
to the right at 5. 

3. Rotary Arm Exercise — Raise. Forward. Back. Up, 

Down. Raise, Forward, Back, Up. Down, 

4. Trunk Circle. Hands on hips — Place, Right, Left, 

Right, Left, 

5. Hands — Stretch, Close, open — i, 2, i, 2, i, 2, i, 2. 

Forward, back — i, 2, i, 2, i, 2, i, 2. Rotary 
movement — i, 2, 3, 4, 5, 6, 7, 8. 

6. Simple Leg Lift, Forward and Back. Right, forward — 

1,-2, I, 2, I, 2, I, 2. Left, forward — i, 2, i, 2, i, 2, 
I, 2. Right, back — i, 2, i, 2, i, 2, i, 2. Left, 
back — I, 2, I, 2, I, 2, I, 2. 

7. Foot Placing ; On Toes ; Hands on Hips and Neck. Hands 

on hips — Place. Right, forward — Place. 1,2, i, 2. 



SERIES II: SIXTEENTH WEEK 



59 



Replace, Right, side — Place, i, 2, i, 2. Replace, 
Right, backward — Place, i, 2, i, 2. Replace, Left, 
forward — Place, i, 2, i, 2. Replace, Left, side — 
Place. I, 2, I, 2. Replace. Left, backward — P/ace. 
I, 2, I, 2. Replace, 

8. Breathing — i, 2, i, 2, i, 2, i, 2. 





F1G.46. Neck Bend AND Twist — 2 F1G.47. Neck Bend and Twist — 3 



SIXTEENTH WEEK 

I. Knees Half Bend; Flexed Arm Exercise; Full Bend; 
Hands Close, Open, {a) Hands on shoulders — Place, 
Half bend — i, 2, i, 2, i, 2, i, 2. {b) Arms up- 
ward — Stretch. Hands close, open ; full bend — 
I, 2, I, 2, I, 2, I, 2. 



6o PHYSICAL TRAINING 

2. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. 

Left — I, 2, 3,4,5, 6, 7,8. 

3. Arms Combination Stretch — Raise. (Three times.) 

4. Trunk Bend. Hands on neck — Place. Forward — 

I, 2, I, 2. Backward — i, 2, i, 2. Right — i, 2, 
I, 2. Left — I, 2, I, 2. 

5. Hands — Stretch. Up, down — I, 2, I, 2, i, 2, i, 2. 

Forward, back — i, 2, i, 2, i, 2, i, 2. Rotary move- 
ment— i, 2, 3,4, 5, 6, 7, 8. 

6. Simple Leg Lift, Forward and Back. Right, forward — 

I, 2, I, 2, I, 2, I, 2. Left, forward — i, 2, i, 2, i, 2, 
1,2. Right, back — i, 2, i, 2, i, 2, i, 2. Left, 
back — I, 2, I, 2, I, 2, I, 2. 

7. Foot Placing ; On Toes ; Hands on Neck and Arms Side 

Stretch. Hands on neck — Place. Right, for- 
ward — Place. I, 2, I, 2. Replace, Right, side — 
Place. I, 2, I, 2. Replace. Right, back — Place. 
I, 2, I, 2. Replace, Left, forward — Place, i, 2, 
I, 2. Replace. Left, side — P/ace. i, 2, i, 2. 
Replace. Left, back — P/ace. i, 2, i, 2. Replace. 

At I, while raising the heels, extend the arms as in 
Arms Side Stretch. At 2, while lowering the heels, 
replace the hands on the neck. 

8. Breathing — i, 2, i, 2, i, 2, i, 2. 



SEVENTEENTH WEEK 

I . LEG LIFT AND STRETCH, FORWARD. (Three counts.) 
Hands on hips — Place. Right, forward — i, 2, 3. 
Left, forward — i, 2, 3. 



SERIES II: TWENTIETH WEEK 65 

2. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. 

Left— I, 2, 3, 4, 5, 6, 7, 8. 

3. Knees Half Bend ; Flexed Arm Exercise ; Full Bend ; Hands 

Close, Open. 

{(x) Hands on shoulders — -P/ace. Half bend — 1,2, 
I, 2, I, 2, I, 2. 

{U) Arms side — Stretch. Full bend — i, 2, i, 2, i, 2, 
I, 2. 

4. Trunk Circle. Hands on neck — Place, Right, Left, 

5. Chest and Arms Exercise — Raise, Tension out — i, 2, 

3, 4, 5, 6, 7, 8. 

6. Rotary Hand Movement — Stretch, i, 2, 3, 4. 

7. Body Twist. Hands on hips — Place. Right — i, 2, 

I, 2. Left — I, 2, I, 2. 

8. Breathing; On Toes; Arms Combination Stretch, i, 2, 

I, 2. 

TWENTIETH WEEK 

1. Leg Lift and Stretch. (Three counts.) Hands on 

hips — Place, Right, forward — i, 2, 3. Right, 
side — I, 2, 3. Right, back — i, 2, 3. Left, for- 
ward — I, 2, 3. Left, side ~ I, 2, 3. Left, 
back — I, 2, 3. 

2. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. 

Left— I, 2, 3, 4, 5, 6, 7, 8. 

3. Rotary Arm Exercise — i?azse. Forward. Back. Up. Down. 

Raise. Forward. Back. Up. Down. 

4. TRUNK TORSION— Right. Front. Left. Front. 

At the word Right, stretch the body at the waist and 
twist the trunk to the right, without moving the hips. 



66 



PHYSICAL TRAINING 



The head should be turned with the trunk, but not more 
than the trunk. At the word Front, return to Position. 
At the word Left, repeat the exercise, twisting to the 
left. (See Figs. 53 and 54.) 

5. Chest and Arms Exercise — Raise. Tension out — i, 

2, 3, 4, 5, 6, 7, 8. 

6. Knees Half and Full Bend; Hands Close, Open. Arms 

side — Stretch. Hands close, open. Half bend — 
I, 2, I, 2. Full bend--- 1, 2, i, 2. 

7. Body Twist. Hands on hips — Place. Right — i, 2, 

I, 2. Left — I, 2, I, 2. 

8. Breathing; On Toes — i, 2, i, 2, i, 2, i, 2. 





Fig. 53. Trunk Torsion — Ri^ht Fi(i. 54. Trunk Torsion — Lr/t 



SERIES II: TWENTY-FIRST WEEK 67 

TWENTY-FIRST WEEK 

1. Leg Lift and Stretch. (Three counts.) Hands on hips 

— Place, Right, forward — i, 2, 3. Right, side 

— I, 2, 3. Right, back — i, 2, 3. Left, forward 

— I, 2, 3. Left, side — i, 2, 3. Left, back — i, 2, 3. 

2. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. 

Left — I, 2, 3, 4, 5, 6, 7, 8. 

3. Rotary Arm Exercise — Raise, Forward. Back, Up. Down. 

Raise. Forward, Back. Up. Down. 

4. Trunk Torsion — Right, Front, Left, Front. 

5. Knees Half Bend; QUICK TIME. Hands on hips — Place. 

Half bend. Quick time — i, 2, i, 2, i, 2, i, 2. 

The movements in this exercise are the same as those 
described under Knees Half Bend, but ;they are to be 
taken more rapidly. These movements must be taken 
without jerks. 

6. Chest and Arms Exercise : (a) Tension Out ; (6) TEN- 

SION IN. 

Raise. Tension out — i, 2, 3, 4, 5, 6, 7, 8. Tension 
in — I, 2, 3, 4, 5, 6, 7, 8. 

After the words Tension in, repeat the exercise with 
the arms forced toward each other, elbows as far apart 
as possible. At the count 4, the chest is expanded to 
its greatest capacity. 

7. Foot Placing Forward, Oblique ; Knee Bending. Hands 

on hips — Place, Right, oblique — Place, i, 2, i, 2, 
I, 2, I, 2. Replace, Left, oblique — Place, i, 2, i, 2, 
I, 2, I, 2. Replace, 

8. Breathing; On Toes; Arms Combination Stretch — i, 2, 

I, 2, I, 2. 



68 PHYSICAL TRAINING 

TWENTY-SECOND WEEK 

1. Simple Leg Lift Forward, WITH ROTARY ANKLE MOVE- 

MENT. Right — Lift. i, 2, 3, 4. Replace. Left 

— Lift. I, 2, 3, 4. Replace. 

At the word Right, place the weight of the body on 
the left foot. At the word Lift, raise the right knee 
until the upper leg is horizontal, lower leg vertical, toes 
pointing down. At each of the counts i, 2, 3, 4, by- 
bending the ankle, trace with the toes the outline of a 
figure 8. At Replace, replace the right foot. At the 
word Left, place the weight of the body on the right 
foot and perform the exercise with the left foot. 

2. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. 

Left— I, 2, 3, 4, 5, 6, 7, 8. 

3. Rotary Arm Exercise — Raise. Forward. Back. Up. Down, 

Raise. Forward. Back. Up. Down. 

4. Trunk Torsion — Right. Front. Left. Front 

5. Knees Half and Full Bend ; Quick Time. Hands on hips 

— Place. Half bend — i, 2, i, 2, i, 2, i, 2. Full 
bend — i, 2, i, 2, i, 2, i, 2. 

Ftil/ Bend is to be taken rapidly and without jerks. 
Erect position of head and trunk must be maintained. 

6. Chest and Arms Exercise — Raise. Tension out — i, 2, 3, 

4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

7. Foot Placing Forward, Oblique ; Knee Bending. Hands on 

hips — Place. Right, oblique — Place, i, 2, i, 2, i, 
2, I, 2. Replace. Left, oblique — Place, i, 2, i, 2, 
I, 2, I, 2. Replace. 

8. Breathing; Arms Combination Stretch — i, 2, i, 2, i, 2. 



74 



PHYSICAL TRAINING 



{b) Leg Lift and Stretch. (Three counts.) Hands on 
hips — Place, Right, forward — i, 2, 3. Right, 
side — I, 2, 3. Right, back — 1,2,3. Left, for- 
ward — I, 2, 3. Left, side — i, 2, 3. Left, back 

— 1,2,3. 

2. Neck Circle — i?/^/2f. Left. 

3. Arms Forward and Back Exercise — Raise, Forward, Back, 

Raise, Forward, Back, 

4. Trunk Bend. Hands on hips — Place, Forward — 

I, 2, I, 2. Back — I, 2, I, 2. Right — i, 2, i, 2. 
Left — I, 2, I, 2. 

5. Knees Half and Full Bend; Quick Time. Hands on 

hips — Place, Half bend — i, 2, i, 2, i, 2, i, 2. 
Full bend — i, 2, i, 2, i, 2, i, 2. 

6. Chest and Arms Exercise — Raise. Tension out — i, 2, 

3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

7. Foot Placing Forward, Oblique ; Knee Bending. Hands on 

hips — Place, Right, oblique — Place, i, 2, i, 2, 
I, 2, I, 2. Replace, Left, oblique — P/ace. i, 2, 
I, 2, I, 2, I, 2. Replace, 

8. Breathing; Arms Combination Stretch — i, 2, i, 2, i, 2. 

TWENTY-SIXTH WEEK 

1. {a) Simple Leg Lift, Forward and Back, with Rotary Ankle 
Movement. Hands on hips — Place, Forward, right 

— Lift. I, 2, 3, 4. Replace. Forward, left — Lift, 
I, 2, 3, 4. Replace, Back, right — Lift, i, 2, 3, 4. 
Replace, Back, left — Lz/^ 1,2,3,4. Replace. 

{b) Leg Lift and Stretch. (Three counts.) Hands on hips 

— Place. Right, forward — 1,2,3. Right, side — 



SERIES II: TWENTY-SEVENTH WEEK 75 

1, 2, 3. Right, back — i, 2, 3. Left, forward — i, 

2, 3. Left, side — i, 2, 3. Left, back — i, 2, 3. 

Note. The exercise following {a) should be given on the first, 
third, and fifth days of the week, the exercise following {b) the 
second and fourth days. 

2. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. 

Left— I, 2, 3, 4, 5, 6, 7, 8. 

3. Rotary Arm Exercise — Raise. Forward. Back. Up. Down. 

Raise. Forward. Back. Up. Down. 

4. Trunk Circle. Hands on hips — Place. Right. Left. 

5. Hands Half and Full Bend; Quick Time. Hands on 

hips — P/ace. Half bend — i, 2, i, 2, i, 2, i, 2. 
Full bend — i, 2, i, 2, i, 2, i, 2. 

6. Chest and Arms Exercise — Raise. Tension out — i, 2, 

3, 4, 5> 6, 7, 8. Tension in— i, 2, 3, 4, 5, 6, 7, 8. 

7. Foot Placing Forward, Oblique; Knee Bending. Hands 

on hips — Place. Right, oblique — Place, i, 2, i, 
2, I, 2, I, 2. Replace. Left, oblique — P/ace. i, 2, 

1, 2, I, 2, I, 2. Replace. 

8. Breathing; On Toes; Arms Combination Stretch — i, 2, i, 

2, I, 2. 

TWENTY-SEVENTH WEEK 

I. {a) Simple Leg Lift, Forward and Back, with Rotary Ankle 
Movement. Hands on hips — Place. Forward, right 
— Lift. I, 2, 3, 4. Replace. Forward, left — Lift. 
I, 2, 3, 4. Replace. Back, right — Lift, i, 2, 3, 4. 
Replace. Back, left — Lz/f. i, 2, 3, 4. Replace. 

{d) Leg Lift and Stretch. (Three counts.) Hands on 
hips — Place. Right, forward — i, 2, 3. Right, 
side — I, 2, 3. Right, back — i, 2, 3. Left, for- 



76 



PHYSICAL TRAINING 



ward — I, 2, 3. Left, side — i, 2, 3. Left, back 

— I, 2, 3. 

Note. The exercise following {a) should be given on the first, 
third, and fifth days of the week, the exercise following {b) on the 
second and fourth days. 

2. Neck Bend, Forward — i, 2, i, 2. Back — i, 2, i, 2. 

Right — I, 2, I, 2. Left — i, 2, i, 2. 

3. Rotary Arm Exercise — Raise. Forward. Back. Up. 

Down. Raise. Forward. Back. Up. Down. 

4. Trunk Torsion — Right. Front. Left. Front. 

5. Knees Half and Full Bend ; Quick Time. Hands on hips 

— Place. Half bend — i, 2, i, 2, 1,2, i, 2. Full 
bend — i, 2, i, 2, i, 2, i, 2. 




Fig. 61. Trunk Exercise, with Fig. 62. Trunk Exercise, with 
Arms Forward Arms Forward 



SERIES II: TWENTY-EIGHTH WEEK TJ 

6. TRUNK EXERCISE, WITH ARMS FORWARD — i?a/se. 

1, 2, I, 2. 

At the word Raise, raise the arms to the front until 
they are horizontal and extended their full length. The 
palms of the hands should be down, the fingers touch- 
ing each other. At i, bend the trunk forward, moving 
the arms upward. At 2, raise the trunk until it is erect, 
and move the arms to the forward position. Keep the 
arms stretched and do not bend the knees or neck. 

7. Foot Placing Forward, Oblique; Knee Bending. Hands 

on hips — Place, Right, oblique — Place, i, 2, i, 

2, I, 2, I, 2. Replace. Left, oblique — Place, i, 2, 
I, 2, I, 2, I, 2. Replace. 

8. Breathing; On Toes ; Arms Combination Stretch — 1,2,1,2, 

1,2. 

TWENTY-EIGHTH WEEK 

1. {a) Simple Leg Lift, Forward and Back, with Rotary Ankle 

Movement. Hands on hips — Place. Forward, right 

— Lift. I, 2, 3, 4. Replace. Forward, left — Lift 
I, 2, 3, 4. Replace. Back, right — Lift, i, 2, 3, 4. 
Replace. Back, left — Lift, i, 2, 3, 4. Replace. 

{b) Leg Lift and Stretch. (Three counts.) Hands on hips 

— Place. Right, forward — i, 2, 3. Right, side — 

1, 2, 3. Right, back — i, 2, 3. Left, forward — i, 

2, 3. Left, side — i, 2, 3. Left, back — i, 2, 3. 

Note. The exercise following {a) should be given on the first, 
third, and fifth days of the week, the exercise following {b) on the 
second and fourth days. 

2. Neck Twist. Right — i, 2, i, 2. Left — i, 2, i, 2. 

3. Arms Forward and Back Exercise — Raise. Forward. 

Back. Raise. Forward. Back. 



7^ 



PHYSICAL TRAINING 



4. Trunk Bend. Hands on hips — Place. Forward — i, 2, 

I, 2. Back — I, 2, I, 2. Right — i, 2, i, 2. Left 

— I, 2, I, 2. 

5. Knees Half and Full Bend ; Quick Time. Hands on hips 

— Place. Half bend — i, 2, i, 2, i, 2, i, 2. Full 
bend — i, 2, i, 2, i, 2, i, 2. 

6. Trunk Exercise with Arms Forward — Raise, i, 2, i, 2. 




Fig. 63. Foot Placing Forward, Oblique; Knee 
Bending; Arms '^id's. — Stretch 



7. Foot Placing Forward, Oblique ; Knee Bending ; Arms side 

— Stretch. Right, oblique — Place, i, 2, i, 2, i, 2, 

1, 2. Replace. Left, oblique — Place, i, 2, i, 2, i, 

2, I, 2. Replace. 

8. Breathing; On Toes; Arms Combination Stretch — i, 2, 

I, 2, I, 2. 



SERIES ITi THIRTY-FOURTH WEEK 8/ 

6. Knees Half and Full Bend ; Quick Time ; Hands Up, Down. 

Arms side — Stretch. Half bend — i, 2, i, 2, i, 2, 
I, 2. Full bend — i, 2, i, 2, i, 2, i, 2. 

7. Foot Placing Forward, Oblique ; Knee Bending ; Arms Verti- 

cal. Arms upward — Stretch, Right, oblique — Place, 
I, 2, I, 2, I, 2, I, 2. Replace. Arms upward — 
Stretch, Left, oblique — Place, i, 2, i, 2, i, 2, i, 2. 

After the exercise has been taken to the right, the 
commands Position^ Rest, and Position should be given. 

8. Breathing; On Toes; Arms Combination Stretch — 1,2, 

I, 2, I, 2. 



THIRTY-FOURTH WEEK 

1. {a) Simple Leg Lift, Forward and Back, with Rotary Ankle 

Movement; Arms Side Stretch. Arms side — Stretch. 
Forward, right — Lift, i, 2, 3, 4. Replace. For- 
ward — Lift. I, 2, 3, 4. Replace, Back, right — 
Lift, I, 2, 3, 4. Replace. Back, left — Lift, i, 2, 
3, 4. Replace. 

{b) Leg Lift and Stretch, Forward, Side, and Back; Arms 
Side Stretch. (Three counts.) Arms side — Stretch. 
Right, forward — i, 2, 3. Right, side — i, 2, 3. 
Right, back — i, 2, 3. Left, forward — i, 2, 3. 
Left, side — i, 2, 3. Left, back — i, 2, 3. 

Note. Exercise (a) should be given on the first, third, and fifth 
days of the week ; exercise {b) on the second and fourth days. The 
commands Position^ Rest, and Position should be given between the 
parts of these exercises, if pupils are tired. 

2. Neck Circle — Right, Left, 



88 PHYSICAL TRAINING 

3. Rotary Arm Exercise — Raise, Forward. Back, Up. Down. 

Raise. Forward, Back. Up. Down. 

4. Trunk Bend. Arms side — Stretch. Forward — i, 2, 

1,2. Back — 1,2,1,2. Right — 1,2,1,2. Left — 
I, 2, I, 2. 

5. (a) Horizontal Exercise — Dip. Down, Back — 1,2. For- 

ward, lip. 

{b) Chest and Arms Exercise — Raise, Tension out — i, 2, 
3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise {a) is to be given 07ily to classes of boys^ taking 
exercise out of doors. All other classes should take exercise {b). 

6. Knees Half and Full Bend ; Quick Time ; Hands Close, Open. 

Arms side — Stretch. Half bend — i, 2, i, 2, i, 2, 
I, 2. Full bend — i, 2, i, 2, i, 2, i, 2. 

At I, as the knees are bent, close the hands ; at 2, as 
the knees are stretched, open the hands. 

7. Foot Placing Forward, Oblique ; Knee Bending ; Arms Verti- 

cal. Arms upward — Stretch. Right, oblique — Place. 
I, 2, 1, 2, 1, 2, I, 2. Replace. Arms upward — Stretch. 
Left, oblique — Place, i, 2, i, 2, i, 2, i, 2. Replace. 

After the exercise has been taken to the right, the 
commands Position, Rest, and Position should be given. 

8. Breathing ; On Toes ; Arms Combination Stretch — i, 2, i, 2, 

I, 2. 

THIRTY-FIFTH WEEK 

I. {a) Simple Leg Lift, Forward and Back, with Rotary Ankle 
Movement ; ROTARY HAND MOVEMENT. Arms side 
— Stretch. Forward, right — Lift, i, 2, 3, 4. Re- 
place. Forward, left — Lift, i, 2, 3, 4. Replace. 



SERIES II: THIRTY-FIFTH WEEK 89 

Back, right — Lift 1,2,3,4. Replace. Back, left 
— Lift. I, 2, 3, 4. Replace. 

At each of the counts i, 2, 3, and 4, take the rotary 
movement with the hands (aa described under Rotary 
Hand Movement in the lesson for Eighth Week, Series 
II), at the same time taking \)cvq Rotary Ankle Movement. 

{d) Leg Lift and Stretch, Forward, Side, and Back; Arms 
Side Stretch. (Three counts.) Arms side — Stretch. 
Right, forward — i, 2, 3. Right, side — i, 2, 3. 
Right, back — i, 2, 3. Left, forward — i, 2, 3. 
Left, side — i, 2, 3. Left, back — i, 2, 3. 

Note. Exercise {a) should be given on the first, third, and fifth 
days of the week ; exercise (^) on the second and fourth days. The 
commands Position^ Rest^ and Position should be given between the 
parts of these exercises, if the class requires rest. 

2. Neck Twist. Right — i, 2, i, 2. Left — i, 2, i, 2. 

3. Rotary Arm Exercise — Raise. Forward. Back. Up. Down. 

Raise. Forward. Back. Up. Down. 

4. Trunk Circle. Hands on hips — Place. Right, Left. 

5. {a) Horizontal Exercise; Right and Left Turn — Down. 

Back. Right — i, 2. Left — i, 2. Forward. Up. 

At the words Down and Backy take the positions 
described under Horizontal Exercise. At i, after the 
word Right, turn the whole body to the right, weight 
resting on the left hand and side of the left foot, 
right hand placed upon right hip. The feet should 
be kept together, and the left arm should be straight. 
At 2, return to the position taken at the word Back. 
At I and 2, after the word Left, repeat the exercise on 
the other side. At the words Forward and Up, take the 



90 PHYSICAL TRAINING 

positions described under Horizontal Exercise. (See 
Fig. 68.) 

Note. Exercise {a) is to be given only to classes of boys^ taking 
the exercise out of doors. All other classes should take exercise {b). 

{b) Chest and Arms Exercise — Raise. Tension out — 1,2, 
3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

6. Knees Half and Full Bend ; Quick Time ; Hands Close, Open. 

Arms side — Stretch. Half bend — i, 2, i, 2, i, 2, 
I, 2. Full bend — i, 2, i, 2, i, 2, i, 2. 

7. Foot Placing Forward, Oblique ; Knee Bending ; Arms Verti- 

cal. Arms upward — Stretch. Right, oblique — Place. 
I, 2, I, 2, I, 2, 1, 2. Replace. Arms upward — Stretch. 
Left, oblique — Place, i, 2, i, 2, i, 2, i, 2. Replace. 

After the exercise has been taken to the right, the 
commands Position^ Rest, and Position should be given. 

8. Breathing ; On Toes ; Arms Combination Stretch — i, 2, i, 2, 

I, 2. 




Fig. 68. Horizontal Exercise — r//r;2 



SERIES II: THIRTY-SIXTH WEEK 91 



THIRTY-SIXTH WEEK 

1. {a) Simple Leg Lift, Forward and Back, with Rotary Ankle 

Movement; Rotary Hand Movement. Arms side — 
Stretch, Forward, right — Lift, i, 2, 3, 4. Replace. 
Forward, left — Lift, i, 2, 3, 4. Replace. Back, 
right — Lift, i, 2, 3, 4. Replace, Back, left — Lift. 
I, 2, 3, 4. Replace, 

(p) Leg Lift and Stretch, Forward, Side, and Back ; Arms Side 
Stretch. (Three counts.) Arms side — Stretch. 
Right, forward — i, 2, 3. Right, side — i, 2, 3. 
Right, back — i, 2, 3. Left, forward — i, 2, 3. 
Left, side — i, 2, 3. Left, back — i, 2, 3. 

Note. Exercise {a) should be given on the first, third, and fifth 
days of the week ; exercise {b) on the second and fourth days. The 
commands Position, Rest, and Position should be given between the 
parts of these exercises, if the class requires rest. 

2. Neck Bend. Forward — i, 2, i, 2. Back — i, 2, i, 2. 

Right — I, 2, I, 2. Left — i, 2, i, 2. 

3. Rotary Arm Exercise — Raise, Forward. Back, Up, Down. 

Raise, Forward. Back, Up. Down, 

4. Trunk Torsion — Right, Front, Left, Front, 

5. (a) Horizontal Exercise ; Right and Left Turn — Down, Back. 

Right — 1,2. Left — 1,2. Forward, Up, 

(b) Chest and Arms Exercise — Raise, Tension out — i, 2, 
3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise {a) is to be given only to classes of boys, while 
taking exercise out of doors. All other classes should take exer- 
cise {b). 

6. Knees Half and Full Bend ; Quick Time ; Hands Close, Open. 



92 PHYSICAL TRAINING 

Arms side — Stretch. Half bend — i, 2, i, 2, i, 2, 
I, 2. Full bend — i, 2, i, 2, i, 2, i, 2. 

7. Foot Placing Forward, Oblique ; Knee Bending ; HANDS ON 

NECK AND ARMS SIDE STRETCH. Hands on neck 
— Place. Right, oblique — Place, i, 2, i, 2, i, 2, 
I, 2. Replace. Left, oblique — P/ace. i, 2, i, 2, 
I, 2, I, 2. Replace. 

At I, as the knee is bent, stretch the arms to the 
Arms Side Stretch Position; at 2, as the knee is 
stretched, bring the hands again to the neck. 

8. Breathing ; On Toes ; Arms Combination Stretch — i, 2, i, 2, 




Fig. 69. Foot Placing Forward, Oblique; Knee Bending: 
Hands on Neck and Arms 'SiiyK — Strefc/i 



SERIES II: THIRTY-SEVENTH WEEK 



93 



THIRTY-SEVENTH WEEK 

1. {a) Simple Leg Lift, Forward and Back, with Rotary Ankle 

Movement ; Rotary Hand Movement. Arms side — 
Stretch. Forward, right — Lift, i, 2, 3, 4. Replace, 
Forward, left — Lift, i, 2, 3, 4. Replace. Back, 
right — Lift. I, 2, 3, 4. Replace. Back, left — 
Lift — 1,2,3,4. Replace. 

(I?) Leg Lift and Stretch, Forward, Side, and Back ; Arms Side 
Stretch. (Three counts.) Arms side — Stretch. 
Right, forward — i, 2, 3. Right, side — i, 2, 3. 
Right, back — i, 

2, 3. Left, for- 
ward — I, 2, 3. 
Left, side — i, 2, 

3. Left, back — 
I, 2, 3. 

Note. Exercise {a) 
should be given on the first, 
third, and fifth days of the 
week ; exercise {b) on the 
second and fourth days. 
The commands Position^ 
Rest, and Position^ should 
be given betv^een the parts 
of these exercises, if the 
class requires rest. 

2. Neck Bend and Twist. 

Right— I, 2, 3, 4, 
5, 6, 7, 8. Left 
— I, 2, 3, 4, 5, 6, 

Fig. 70. Trunk Bend — i?z^/^/; Arms 
7> ^' Vertical 




94 PHYSICAL TRAINING 

3. Rotary Arm Exercise — Raise. Forward. Back. Up. 

Down. Raise. Forward. Back. Up. Down. 

4. Trunk Bend. Arms Vertical. Arms upward — Stretch. 

Forward — i, 2. Back — i, 2. Right — i, 2. 
Left — I, 2. 

5. (dj) Horizontal Exercise — Dip. Down. Back — 1,2. For- 

ward, Up. 

(J?) Chest and Arms Exercise — Raise. Tension out — i, 2, 
3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise {a) is to be given 07tly to classes of boys, taking 
exercise out of doors. All other classes should take exercise {b). 

6. Knees Half and Full Bend ; Quick Time ; Hands Close, Open. 

Arms side — Stretch. Half bend — i, 2, i, 2, i, 2, 
I, 2. Full bend — i, 2, i, 2, i, 2, i, 2. 

7. Foot Placing Forward, Oblique; Knee Bending; Hands on 

Neck and Arms Side Stretch. Hands on neck — Place. 
Right, oblique — Place, i, 2, i, 2, i, 2, i, 2. Re- 
place, Left, oblique — Place, i, 2, i, 2, i, 2, i, 2. 
Replace, 

8. Breathing ; On Toes ; Arms Combination Stretch — 1,2,1,2, 

I, 2. 

THIRTY-EIGHTH WEEK 

I. {ci) Simple Leg Lift, Forward and Back, with Rotary Ankle 
Movement ; Rotary Hand Movement. Arms side — 
Stretch. Forward, right — Lift. 1,2,3,4. Replace. 
Forward, left — Lift, i, 2, 3, 4. Replace. Back, 
right — Lift, i, 2, 3, 4. Replace. Back, left — 
Lift, I, 2, 3, 4. Replace, 

(^) Leg Lift and Stretch, Forward, Side, and Back ; Arms Side 
Stretch. (Three counts.) Arms side — Stretch. 



SERIES II: THIRTY-miVTH WEEK 95 

Right, forward — i, 2, 3. Right, side — i, 2, 3. 
Right, back — i, 2, 3. Left, forward — i, 2, 3. 
Left, side — i, 2, 3. Left, back — i, 2, 3. 

Note. Exercise {a) should be given on the first, third, and fifth 
days of the week ; exercise {p) on the second and fourth days. The 
commands Position^ Rest^ and /^^i"///<?;^ should be given between the 
parts of these exercises, if the class requires rest. 

2. Neck Circle — Right, Left. 

3. Rotary Arm Exercise — Raise, Forward. Back, Up, Down, 

Raise. Forward, Back, Up. Down. 

4. Trunk Torsion. Right. Front. Left, Front. 

5. (a) Horizontal Exercise. Right and Left Turn. Down, 

Back. Right — i, 2. Left — i, 2. Forward. Up. 

(J?) Chest and Arms Exercise — Raise. Tension out — i, 2, 
3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise (a) is to be given only to classes of boys, taking 
exercise out of doors. All other classes should take exercise (b). 

6. Knees Half and Full Bend ; Quick Time ; Hands Close, Open. 

Arms side — Stretch. Half bend — i, 2, i, 2, i, 2, 
I, 2. Full bend — i, 2, i, 2, i, 2, i, 2, 

7. Foot Placing Forward^ Oblique ; Knee Bending ; Hands on 

Neck and Arms Side Stretch. Hands on neck — Place, 
Right, oblique — Place, i, 2, i, 2, i, 2, i, 2. Replace. 
Left, oblique — Place, i, 2, i, 2, i, 2, i, 2. Replace. 

8. Breathing ; On Toes ; Arms Combination Stretch — i, 2, i, 2, 

1, 2, 



THIRTY-NINTH WEEK 

I. {a) Simple Leg Lift, Forward and Back, with Rotary Ankle 
Movement; Rotary Hand Movement. Arms side — • 



96 PHYSICAL TRAINING 

Stretch. Forward, right — Lift. i, 2, 3, 4. Replace. 
Forward, left — Lift. i, 2, 3, 4. Replace. Back, 
right — Lift. 1,2,3,4. Replace. Back, left — Lift 
I, 2, 3, 4. Replace. 

(d) Leg Lift and Stretch, Forward, Side, and Back ; Arms Side 
Stretch. (Three counts.) Arms side — Stretch. Right, 
forward — i, 2, 3. Right, side — i, 2, 3. Right, 
back — I, 2, 3. Left, forward — i, 2, 3. Left, side 
— I, 2, 3. Left, back — i, 2, 3. 

Note. Exercise (a) should be given on the first, third, and fifth 
days of the week ; exercise (d) on the second and fourth days. The 
commands Positio7i^ Rest, and Position should be given between the 
parts of these exercises, if the class requires rest. 

2. Neck Twist. Right — i, 2, i, 2. Left — i, 2, i, 2. 

3. Rotary Arm Exercise — Raise. Forward, Back. Up. Down, 

Raise. Forward. Back, Up. Down. 

4. Trunk Circle. Hands on hips — Place. Right. Left. 

5. {a) Horizontal Exercise — Dip. Down. Back — i, 2. For- 

ward. Up, 

(^) C-iest and Arms Exercise — Raise. Tension out — 
I, 2, 3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise (a) is to be given only to classes of doys, tak- 
ing exercise out of doors. All other classes should take exercise (d). 

6. Knees Half and Full B2nd ; QuickTime ; Hands Close, Open. 

Arms side — Stretch. Half bend — i, 2, i, 2, i, 2, 
I, 2. Full bend — i, 2, i, 2, i, 2, i, 2. 

7. Foot Placing Forward, Oblique ; Knee Bending ; ARMS SIDE 

AND UPWARD STRETCH. Arms side — Stretch. 
Right, oblique — Place, i, 2, i, 2, i, 2, i, 2. Replace, 
Left, oblique — Place, i, 2, i, 2, i, 2, i, 2. Replace. 



SERIES III FORTIETH WEEK 



97 



At I, as the knee is bent, raise the arms to the position 
of Arms Upward Stretch; at 2, as the knee is stretched, 
let the arms return to the Arms Side Stretch position. 

8. Breathing; On Toes; Arms Combination Stretch — i, 2, 
I, 2. 



I, 2, 




Fig. 71. Foot Placing Forward, Oblique; Knee Bending; 
Arms Side and Upward — Stretch 



FORTIETH WEEK 

{a) Simple Leg Lift Forward and Back, with Rotary Ankle 
Movement; Rotary Hand Movement. Arms side — 
Stretch. Forward, right — Lift, i, 2, 3, 4. Replace. 
Forward, left — Lift. i, 2, 3, 4. Replace. Back, 
right — Lift. i, 2, 3, 4. Replace. Back, left — 
Lift. I, 2, 3, 4. Replace. 



98 PHYSICAL TRAINING 

(J?) Leg Lift and Stretch, Forward, Side, and Back; Arms 
Side Stretch. (Three counts.) Arms side — Stretch. 
Right, forward — i, 2, 3. Right, side — i, 2, 3. 
Right, back — i, 2, 3. Left, forward — i, 2, 3. 
Left, side — i, 2, 3. Left, back — i, 2, 3. 

Note. Exercise (a) should be given on the first, third, and 
fifth days of the week ; exercise {b) on the second and fourth days. 
The commands Position, Rest, and Position should be given be- 
tween the parts of these exercises, if the class requires rest. 

2. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. Left 

— I, 2, 3, 4, 5, 6, 7, 8. 

3. Rotary Arm Exercise — Raise. Forward. Back. Up. Down. 

Raise. Forward. Back. Up. Down. 

4. Trunk Torsion — Right. Front. Left. Front. 

5. (a) Horizontal Exercise. Right and Left Turn — Down. 

Back. Right — 1,2. Left — 1,2. Forward. Up. 

{b) Chest and Arms Exercise — Raise. Tension out — i, 2, 
3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise {a) is to be given only to classes of boys, tak- 
ing exercise out of doors. All other classes should take exercise {b). 

6. Knees Half and Full Bend ; Quick Time ; Hands Close, Open. 

Arms side — Stretch. Half bend — i, 2, i, 2, i, 2, 
I, 2. Full bend — i, 2, i, 2, i, 2, i, 2. 

7. Foot Placing Forward, Oblique ; Knee Bending; Arms Side 

and Upward Stretch. Arms side — Stretch. Right, 
oblique — Place. i, 2, i, 2, i, 2, i, 2. Replace. Left, 
oblique — Place. i, 2, i, 2, i, 2, i, 2. Replace. 

8. Breathing; On Toes; Arms Combination Stretch — i, 2, 

I, 2, I, 2. 



SERIES III 

FIRST WEEK 

CLASS —ATTENTION. 

TAKE PLACES — Form. 

POSITION. 

These three commands are to be given at the begin- 
ning of every lesson. 

1 . Mark Time — March. 
Class — Halt. 

2. Hands on Hips — Place. 

Hands on Neck — Place. 

Arms Side — Stretch. 

Arms Upward — Stretch. 

These commands should be given in rapid succession 
until these positions of hands and arms are taken cor- 
rectly without hesitation. 

3. Hands — Stretch. Close, open — i, 2, i, 2, i, 2, i, 2. 

Up, down — I, 2, I, 2, I, 2, I, 2. Forward, back — 
I, 2, I, 2, I, 2, I, 2. 

Note. The word Stretch alone, after the word Hands, signifies 
Arms Side Stretch. 

4. Breathing — i, 2, i, 2, i, 2, i, 2. 

5. Class — Excused. This command is to be given at the 

end of every lesson. 

99 



lOO PHYSICAL TRAINING 

SECOND WEEK 

1. Knees Half Bend. Hands on hips — Place, i, 2, i, 2, 

I, 2, I, 2. 

2. Neck Bend. Forward — i, 2, i, 2. Back — i, 2, i, 2. 

3. Hands on Hip and Neck — Place, i, 2, i, 2, I, 2, i, 2. 

4. Simple Leg Lift Forward. Right — i, 2, i, 2, I, 2, I, 2. 

Left — I, 2, I, 2, I, 2, I, 2. 

5. Hands — Stretch. Close, open. i, 2, i, 2, i, 2, i, 2. 

Rotary movement, i, 2, 3, 4, 5, 6, 7, 8. 

6. Breathing — i, 2, i, 2, i, 2, i, 2. 

THIRD WEEK 

1. Knees Half Bend. Hands on hips — Place, i, 2, i, 2, 

I, 2, I, 2. 

2. Rotary Arm Exercise. Raise. Down. Raise. Down. Raise. 

Down. 

3. Neck Bend. Right — i, 2, i, 2. Left — i, 2, i, 2. 

4. Simple Leg Lift, Forward and Back. Hands on hips — 

Place. Forward, right — i, 2, i, 2, i, 2, i, 2. 
Forward, left — i, 2, i, 2, i, 2, i, 2. Back, right — 
I, 2, I, 2, I, 2, I, 2. Back, left — i, 2, i, 2, i, 2, 
I, 2. 

5. Hands — Stretch. Close, open — i, 2, i, 2, I, 2, 

I, 2. Up, down — I, 2, I, 2, I, 2, I, 2. Forward, 
back — I, 2, I, 2, I, 2, I, 2. Rotary movement — 
I, 2, 3, 4. 

6. Breathing — i, 2, i, 2, i, 2, i, 2. 





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I02 PHYSICAL TRAINING 

FOURTH WEEK 

1. Knees Half Bend. Hands on hips — Place. i, 2, i, 2, 

I, 2, I, 2. 

2. Rotary Arm Exercise. Raise. Down. Raise, Down, Raise. 

Down, 

3. Neck Bend. Forward — i, 2, i, 2. Back — i, 2, i, 2. 

Right — I, 2, I, 2. Left — i, 2, i, 2. 

4. Simple Leg Lift, Forward and Back. Hands on hips — 

Place, Forward, right — i, 2, i, 2, i, 2, i, 2. For- 
ward, left — I, 2, I, 2, I, 2, I, 2. Back, right — i, 2, 
I, 2, I, 2, I, 2. Back, left — i, 2, i, 2, i, 2, i, 2. 

5. Hands. Stretch. Close, open — i, 2, i, 2, i, 2, i, 2. 

Up, down — I, 2, I, 2, I, 2, I, 2. Forward, back — 
I, 2, I, 2, I, 2, I, 2. Rotary movement — i, 2, 3, 4. 

6. Trunk Bend, Forward and Back. Hands on hips — Place. 

Forward — i, 2, i, 2. Back — i, 2, i, 2. 

7. Breathing — i, 2, i, 2, i, 2, i, 2. 

FIFTH WEEK 

1 . KneesHalf and FullBend. Hands on neck — Place. Half 

bend — i, 2, i, 2, i, 2, i, 2. Hands on hips — Place. 
Full bend — i, 2, i, 2, i, 2, i, 2. 

2. Rotary Arm Exercise. i?a/5e. C7jf>. Down. Raise, Up, Down, 

3. Neck Bend. Forward — i, 2, i, 2. Back — i, 2, i, 2. 

Right — I, 2, I, 2. Left — i, 2, i, 2. 

4. Hands. Stretch. Close, open — i, 2, i, 2, i, 2, i, 2. Up, 

down — I, 2, I, 2, I, 2, I, 2. Forward, back — i, 2, 
I, 2, I, 2, I, 2. Rotary movement — i, 2, 3, 4. 



SERIES III: SIXTH WEEK 103 

5. Trunk Bend. Hands on hips — Place, Forward — 1,2, 

I, 2. Back — I, 2, I, 2. Right — i, 2, i, 2. Left 

— I, 2, I, 2. 

6. Simple Leg Lift, Forward and Back. Hands on hips — 

Place, Forward, right — i, 2, i, 2, i, 2, i, 2. For- 
ward, left — I, 2, I, 2, I, 2, I, 2. Back, right — i, 2, 
I, 2, I, 2, I, 2. Back, left — i, 2, i, 2, i, 2, i, 2. 

7. On Toes — 1,2,1,2,1,2,1,2. 

8. Breathing — i, 2, i, 2, i, 2, i, 2. 

SIXTH WEEK 

1. Knees Half and Full Bend. Hands on neck — Place, 

Half bend — i, 2, i, 2, i, 2, i, 2. Hands on hips — 
Place. Full bend — i, 2, i, 2, i, 2, i, 2. 

2. Rotary Arm Exercise. Raise, Up, Down, Raise. Up, 

Down, Raise. Up, Down. 

3. Neck Twist. Right — i, 2, i, 2. Left — i, 2, i, 2. 

4. Trunk Bend. Hands on hips — Place. Forward — 1,2, 

I, 2. Back — I, 2, I, 2. Right — i, 2, i, 2. Left 

— 1,2,1,2. 

5. Hands. Stretch, Close, open — i, 2, i, 2, i, 2, i, 2. Up, 

down — I, 2, I, 2, I, 2, I, 2. Forward, back — i, 2, 
I, 2, I, 2, I, 2. Rotary movement — i, 2, 3, 4. 

6. Leg Lift and Stretch, Forward and Side. (Three counts.) 

Hands on hips •*— P/ace. Right, forward — 1,2,3. 
Right, side — i, 2, 3. Left, forward — i, 2, 3. 
Left, side — i, 2, 3. 

7. Breathing. On Toes — i, 2, i, 2, i, 2, i, 2. 



I04 PHYSICAL TRAINING 

SEVENTH WEEK 

1. Knees Half and Full Bend. Hands on neck — Place. 

Half bend — i, 2, i, 2, i, 2, i, 2. Hands on hips — 
Place, Full bend — i, 2, i, 2, i, 2, i, 2. 

2. Neck Bend. Forward — 1,2,1,2. Back — i, 2, i, 2. 

Right — I, 2, I, 2. Left — i, 2, i, 2. 

3. Rotary Arm Exercise. i?a/5e. Forward, Up, Down. Raise. 

Forward, Up. Down. 

4. TrunkBend. Hands on hips — Place. Forward — 1,2, 

I, 2. Back — I, 2, I, 2. Right — i, 2, i, 2. 
Left — I, 2, I, 2. 

5. Leg Lift and Stretch, Forward, Side, and Back. (Three 

counts.) Hands on hips — Place. Right, forward — 
I, 2, 3. Right, side — i, 2, 3. Right, back — i, 2, 3. 
Left, forward — i, 2, 3. Left, side — i, 2, 3. Left, 
back — I, 2, 3. 

6. Hands — Stretch, Close, open — 1,2,1,2,1,2,1,2. Up, 

down — I, 2, I, 2, I, 2, I, 2. Forward, back — i, 2, 
I, 2, I, 2, I, 2. Rotary movement — i, 2, 3, 4. 

7. Breathing. On Toes — i, 2, i, 2, i, 2, i, 2. 



EIGHTH WEEK 

1. Knees Half and Full Bend. Arms side — Stretch, Half 

bend — i, 2, i, 2, i, 2, i, 2. Hands on neck — 
Place. Full bend — i, 2, i, 2, i, 2, i, 2. 

2. Neck Twist. Right — i, 2, i, 2. Left — i, 2, i, 2. 

3. Rotary Arm Exercise. Raise. Forward. Back. Up. Down, 

Raise. Forward. Back. Up. Down. 



\ SERIES III: NINTH WEEK 105 

4. Trunk Circle. Hands on hips — Place. Right. Left. 

5. Simple Leg Lift, Forward and Back, with Rotary Ankle 

Movement. Forward, right — Lift, i, 2, 3, 4. Re- 
place. Forward, left — Lift, i, 2, 3, 4. Replace. 
Back, right — Lift, i, 2, 3, 4. Replace. Back, 
left — Lift. I, 2, 3, 4. Replace. 

6. Hands. Stretch. Close, open — i, 2, i, 2, i, 2, i, 2. 

Up, down — I, 2, I, 2, I, 2, I, 2. Forward, back — 
I, 2, I, 2, I, 2, I, 2. Rotary movement — i, 2, 3, 4. 

7. Breathing. On Toes — i, 2, i, 2, i, 2, i, 2. 

NINTH WEEK 

1. Knees Half and Full Bend. . Arms side — Stretch. Half 

bend — i, 2, i, 2, i, 2, i, 2. Hands on neck — Place. 
Full bend — i, 2, i, 2, i, 2, i, 2. 

2. Neck Circle. i?z^/2f. Xe/if. 

3. Rotary Arm Exercise. Raise. Forward. Back. Up. Down. 

Raise. Forward. Back. Up. Down. 

4. Trunk Bend. Hands on hips — Place. Forward — i, 2, 

1,2. Back — 1,2,1,2. Right — 1,2,1,2. Left — 
I, 2, I, 2. 

5 . Simple Leg Lift, Forward and Back, with Rotary Ankle Move- 

ment. Forward, right — Lift, i, 2, 3, 4. Replace. 
Forward, left — Lift, i, 2, 3, 4. Replace. Back, 
right — Lift, i, 2, 3, 4. Replace. Back, left — 
L(/]f. I, 2, 3, 4. Replace. 

6. Hands. Stretch. Close, open — 1,2,1,2,1,2,1,2. Up, 

down — ■ I, 2, I, 2, I, 2, I, 2. Forward, back — i, 2, 
I, 2, I, 2, I, 2. Rotary movement — i, 2, 3, 4. 

7. Breathing. On Toes — i, 2, i, 2, i, 2, i, 2. 



I06 PHYSICAL TRAINING 



TENTH WEEK 

1. Knees Half and Full Bend. Arms side — Stretch. Half 

bend — i, 2, i, 2, i, 2, i, 2. Hands on neck — 
Place, Full bend — i, 2, i, 2, i, 2, i, 2. 

2. Neck Bend. Forward — i, 2, i, 2. Back — i, 2, i, 2. 

Right — I, 2, I, 2. Left — i, 2, i, 2. 

3. Arms Forward and Back Exercise. Raise. Forward. Back. 

Raise. Forward. Back. 

4. Trunk Circle. Hands on hips — Place. Right. Left. 

5. LEG LIFT AND STRETCH, FORWARD, SIDE, AND BACK. 

(Four counts.) Hands on hips — Place. Right, for- 
ward — I, 2, 3, 4. Right, side— I, 2, 3, 4. Right, 
back — I, 2, 3, 4. Left, forward — i, 2, 3, 4. Left, 
back — I, 2, 3, 4. 

At the command Right, place the weight of the body 
on the left foot, head and trunk erect. At i, after For- 
tvard, raise the knee until the upper leg is horizontal, 
the lower leg vertical, toes pointing down. (See Fig. 48, 
page 61.) At 2, without lowering the knee, straighten 
and stretch the leg, reaching the toes as far forward as 
possible. At 3, bend the knee again as at count i. 
At 4, replace the right foot. At i, after Side, raise 
the knee as at i, after Forward. (See Fig. 49, page 
62.) At 2, straighten the leg, extending the foot and 
leg directly out to the side as high as possible, while 
keeping head and trunk erect. At 3, bend the knee 
again as at i. At 4, replace the foot. At i, after 
Back, raise the knee as at i, after Forward and Side. 
(See Fig. 52, page 64.) At 2, swing the knee back, 
straightening and stretching the leg and keeping the 



SERIES III: ELEVENTH WEEK 107 

foot as high as possible, toes pointing straight back. 
At 3, bend the knee again as at i. At 4, replace the 
right foot. At Left, place the weight of the body on 
the right foot and perform the exercise with the left 
leg. 

6. Chest and Arms Exercise. Tension Out. Raise, i, 2, 3, 

4, 5, 6, 7, 8. 

7. Breathing. On Toes — i; 2, i, 2, i, 2, i, 2. 

ELEVENTH WEEK 

1. Knees Half Bend. Hands Up, Down. Full Bend. Hands 

Close, Open. Arms side — Stretch, Half bend and 
hands up, down, i, 2, i, 2, i, 2, i, 2. Arms side 
— Stretch. Full bend and hands close, open, i, 2, 
I, 2, I, 2, I, 2. 

2. Neck Circle. Right Left, 

3. Rotary Arm Exercise. Raise. Forward, Back. Up, Down. 

Raise. Forward. Back. Up. Down. 

4. Trunk Torsion. Right, Front, Left, Front, 

5. Leg Lift and Stretch, Forward, Side, and Back. (Four 

counts.) Hands on hips — Place. Right, forward — 
I, 2, 3, 4. Right, side — i, 2, 3, 4. Right, back — 
I, 2, 3, 4. Left, forward — i, 2, 3, 4. Left, side — 
I, 2, 3, 4. Left, back— I, 2, 3, 4. 

6. Chest and Arms Exercise. Tension Out. Raise. 1,2,3,4, 

5, 6, 7, 8. 

7. Foot Placing Forward, Side, and Back. On Toes. Hands on 

hips — Place. Right, forward — Place. i, 2, i, 2. 
Replace. Left, forward — Place, i, 2, i, 2. Replace, 
Right, side — Place. i, 2, i, 2. Replace, Left, 



I08 PHYSICAL TRAINING 

side — Place. i, 2, i, 2. Replace. Right, back- 
ward— P/ace. I, 2, I, 2. Replace. Left, backward 
— Place. I, 2, I, 2. Replace. 

8. Breathing — i, 2, i, 2, i, 2, i, 2. 



TWELFTH WEEK 

1. Knees Half Bend. Arms Vertical. Full Bend, Arms Side 

Stretch, and Hands Up, Down. Arms upward — Stretch. 
Half bend — i, 2, i, 2, i, 2, i, 2. Arms side — 
Stretch. Full bend and hands close, open — i, 2, 

I, 2, I, 2, I, 2. 

2. Neck Twist. Right — i, 2, i, 2. Left — i, 2, i, 2. 

3. Arms Forward and Back Exercise. jf?azse. Forward. Back, 

(Three times.) 

Arms Combination Stretch. Raise. (Three times.) 

4. Trunk Bend. Forward — i, 2, i, 2. Back — i, 2, i, 2. 

Right — I, 2, I, 2. Left — i, 2, i, 2. 

5 . (^) Simple Leg Lift, Forward and Back, with Rotary Ankle 

Movement. Forward, right — Lift, i, 2, 3, 4. Re- 
place. Forward, left — Lift, i, 2, 3, 4. Replace. 
Back, right — Lz/^ i, 2, 3, 4. Replace. Back, left — 
Lz/^ I, 2, 3, 4. Replace. 

{b) Leg Lift and Stretch, Forward, Side, and Back. (Four 
counts.) Hands on hips — Place. Right, forward — 
I, 2, 3, 4. Right, side — i, 2, 3, 4. Right, back — 
I, 2, 3, 4. Left, forward — i, 2, 3, 4. Left, side 
— I, 2, 3, 4. Left, back — i, 2, 3, 4. 

Note. Exercise (^) should be given on the first, third, and fifth 
days of the week ; exercise {b) on the second and fourth days. The 



SERIES III: THIRTEENTH WEEK 109 

commands Position, Rest, and Position may be given between the 
parts of these exercises, if the class requires rest. 

6. Chest and Arms Exercise. Tension In. Raise, i, 2, 3, 4, 

5, 6, 7, 8. 

7. Foot Placing, Forward, Side, and Back. On Toes. Hands 

on neck — Place. Right, forward — Place. i, 2, i, 2. 
Replace. Left, forward — Place. i, 2, i, 2. Replace. 
Right, side — Place, i, 2, i, 2. Replace. Left, side 

— Place. I, 2, I, 2. Replace. Right, backward — 
Place. I, 2, I, 2. Replace. Left, backward — 
P/ace. I, 2, 1, 2. Replace- 

8. Breathing — i, 2, i, 2, i, 2, i, 2. 

THIRTEENTH WEEK 

1. Knees Half and Full Bend. Arms Vertical. Arms upward 

— Stretch. Half bend — i, 2, i, 2, i, 2, i, 2. Full 
bend — i, 2, i, 2, i, 2, i, 2. 

2. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. 

Left — I, 2, 3, 4, 5, 6, 7, 8. 

3. Rotary Arm Exercise. Raise. Forward. Back. Up. Down. 

Raise. Forward. Back. Up. Down, 

4. Trunk Torsion. Right. Front. Left. Front. 

5. {a) Simple Leg Lift, Forward and Back, with Rotary Ankle 

Movement. Forward, right — Lift. i, 2, 3, 4. Re- 
place. Forward, left — Lift. i, 2, 3, 4. Replace. 
Back, right — Lift. 1,2,3, 4. Replace. Back, left — 
Xz/f. I, 2, 3, 4. Replace. 

{l?) Leg Lift and Stretch, Forward, Side, and Back. (Four 
counts. Hands on hips — Place. Right, forward — 
I, 2, 3,4. Right, side — i, 2,3, 4. Right, back 



no PHYSICAL TRAINING 

— I, 2, 3, 4. Left, forward — i, 2, 3, 4. Left, side 

— I, 2, 3, 4. Left, back — i, 2, 3, 4. 

Note. Exercise {a) should be given on the first, third, and fifth 
days of the week ; exercise (^) on the second and fourth days. The 
commands Position, Rest, and Position may be given between the 
parts of these exercises, if the class requires rest. 

6. Chest and Arms Exercise. Raise. Tension out — i, 2, 

3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

7. Foot Placing; Forward, Side, and Back. On Toes. Hands 

Close, Open. Arms side — Stretch. Right, forward — 
Place. I, 2, I, 2. Replace. Left, forward-^ 
Place, I, 2, I, 2. Replace. Right, side — Place, i, 2, 
I, 2. Replace. Left, side — Place, i, 2, i, 2. Replace. 
Right, backward — Place. 1, 2, i, 2. Replace. 
Left, backward — P/ac€. i, 2, i, 2. Replace. 

Close the hands as the heels are raised, stretch the 
fingers as the heels are lowered. 

8. Breathing. Arms Combination Stretch — i, 2, i, 2, i, 2. 

FOURTEENTH WEEK 

1. Knees Half and Full Bend. Quick Time. Hands on hips 

— Place. Half bend — i, 2, i, 2, i, 2, i, 2. Full 
bend — i, 2, i, 2, i, 2, i, 2. 

2. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. 

Left— I, 2, 3, 4, 5, 6, 7, 8. 

3. Arms Forward and Back Exercise. Raise. Forward. Back. 

(Three times.) 

4. Trunk Circle. Right. Left. 

5. Leg Lift and Stretch, Forward, Side, Back, WITH ROTARY 

ANKLE MOVEMENT. Hands on hips — Place. 



SERIES III: FOURTEENTH WEEK ill 

Right, forward — Lift. Stretch, i, 2, 3, 4. Bend. 
Replace. Left, forward — Lift. Stretch, i, 2, 3, 4. 
Bend, Replace. Right, side — Lift. Stretch, i, 2, 
3, 4. ^encf. Replace. Left, side — Lz/if. Stretch. 
I, 2, 3, 4. Bend. Replace. Right, back — Lift. 
Stretch, i, 2, 3, 4. -Bencf. Replace. Left, back — 
-Lz/f. Stretch, i, 2, 3, 4.' ^en^. Replace. 

At the word Right, place the weight of the body on 
the left foot, head and trunk erect. At the word Lift, 
after the words Right, Forward, raise the right knee 
until the upper leg is horizontal, lower leg vertical, toes 
pointing down ; at Stretch, without lowering the knee, 
straighten the leg, reaching the toes as far forward as 
possible. At each of the counts i, 2, 3, 4, by bending 
the ankle, let the toes trace the outline of a figure 8. 
At the word Bend, return to the position taken at Lift, 
and at the word Replace, replace the right foot. At the 
word Left, place the weight of the body on the right 
foot, and repeat the exercise with the left leg. At Lift, 
after the word Side, raise the knee as at Lift after the 
word Forward ; at the word Stretch, straighten the leg, 
extending the foot and leg directly out at the side, as 
high as possible, keeping head and trunk erect. At 
each of the counts i, 2, 3, 4, by bending the ankle let 
the toes trace the outline of a figure 8. At the word 
Bend, return to the position taken at the word Lift, and 
at Replace, replace the foot. At Lift, after the word 
Back, raise the knee as at Lift after the words Forzvard 
and Side ; at the word Stretch, swing the knee back, 
straightening the leg, foot as high as possible, toes point- 
ing straight back. At each of the counts i, 2, 3, 4, by 
bending the ankle, let the toes trace the outUne of a fig- 



112 PHYSICAL TRAINING 

lire 8. At Bend, return to the position taken at Lift, 
and at the word Replace, replace the foot. (See Figs. 
55 and 56, page 69.) 

6. Chest and Arms Exercise. Tension out — Raise. 1,2,3,4, 

5, 6, 7, 8. Tension in. i, 2, 3, 4, 5, 6, 7, 8. 

7. Foot Placing, Forward, Side, and Back. On Toes. Hands 

Close, Open. Arms side — Stretch. Right, forward 

— Place. I, 2, I, 2. Replace. Left, forward — 
Place. I, 2, I, 2. Replace. Right, side — Place. 
I, 2, I, 2. Replace. Left, side — P/ac^. i, 2, i, 2. 
Replace. Right, back — Place. i, 2, i, 2. Replace. 
Left, back — P/ace. i, 2, i, 2. Replace. 

8. Breathing. Arms Combination Stretch — i, 2, 1, 2, i, 2. 

FIFTEENTH WEEK 

1. Knees Half and Full Bend. Quick Time. Hands on hips 

— Place. Half bend — i, 2, i, 2, i, 2, i, 2. Full 
bend — i, 2, i, 2, i, 2, i, 2. 

2. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. Left 

— I, 2, 3, 4, 5, 6, 7, 8. 

3. Rotary Arm Exercise. Pa/se. Forward. Back. Up. Down. 

Raise. Forward, Back. Up. Down. 

4. Trunk Bend. Hands on neck — Place. Forward — 1,2, 

I, 2. Back — I, 2, I, 2. Right — i, 2, i, 2. Left 

— I, 2, I, 2. 

5 . Leg Lift and Stretch, Forward, Side, Back, with Rotary Ankle 

Movement. Hands on hips — Place. Right, forward 

— Lift. Stretch, i, 2, 3, 4. Bend. Replace. Left, for- 
ward — Lift. Stretch, i, 2, 3, 4. Bend. Replace. 
Right, side — Lift. Stretch, i, 2, 3, 4. Bend. Replace. 



SERIES III: SIXTEEN! H WEEK 113 

Left, side — Lift. Stretch. 1,2,3,4. Bend. Replace. 
Right, back — Lift. Stretch, i, 2, 3, 4. Bend. Replace. 
Left, back — Lift. Stretch. 1,2,3,4. Bend. Replace, 

6. Hands. Stretch. Close, open, i, 2, i, 2, i, 2, i, 2. Up, 

down. I, 2, I, 2, I, 2, I, 2. Forward, back, i, 2, 
I, 2, I, 2, I, 2. Rotary movement, i, 2, 3, 4. 

7. Foot Placing Forward, Oblique. Knee Bending. Hands on 

hips — Place. Right, oblique — Place. i, 2, i, 2, 
I, 2, I, 2. Replace. Left, oblique — P/ace. i, 2, i, 2, 
I, 2, I, 2. Replace. 

8. Breathing. On Toes. Arms Combination Stretch — i? 2, 

1, 2, ij 2, I, 2, 

SIXTEENTH WEEK 

1. Knees Half and Full Bend. Quick Time, with Hands Close, 

Open. Arms side — Stretch. Hands close, open. 
Knees half bend. Quick time — 1,2,1,2,1,2,1,2. 
Full bend — i, 2, i, 2, i, 2, i, 2. 

2. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. 

Left— I, 2, 3,4, 5, 6, 7, 8. 

3. (<2:) Horizontal Exercise. Down. Back. Forward. Up. 

Down. Back. Forward. Up. 

{b) Chest and Arms Exercise. Raise. Tension out — i, 

2, 3, 4, 5» 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise {a) is to be given only to classes of boys, tak- 
ing exercise out of doors. All other classes should take exercise {b). 

4. Trunk Torsion. Right. Front. Left. Front. 



114 PHYSICAL TRAINING 

5. Leg Lift and Stretch, Forward, Side, Back, with Rotary Ankle 

Movement. Hands on hips — Place. Right, forward 
— Lift. Stretch, i, 2, 3, 4. Bend. Replace. Left, 
forward — Lift. Stretch, i, 2, 3, 4. Bend. Replace. 
Right, side — Lift. Stretch, i, 2, 3, 4. Bend. Replace. 
Left, side — Lift. Stretch, i, 2, 3, 4. Bend. Replace. 
Right, back — Lift. Stretch, i, 2, 3, 4. Bend. Replace. 
Left, back — Lift. Stretch, i, 2, 3, 4. Bend. Replace. 

6. Arms Forward and Back Movement. Raise. Forward. Back. 

(Three times.) 

7. Foot Placing Forward, Oblique. Knee Bending. Hands on 

hips — Place. Right, obHque — Place. i, 2, i, 2, 
I, 2, I, 2. Replace. Left, oblique — Place, i, 2, i, 2, 
I, 2, I, 2. Replace. 

8. Breathing. On Toes. Arms Combination Stretch — i, 2, 

I, 2, I, 2, I, 2. 



SEVENTEENTH WEEK 

1. Knees Half and Full Bend. Quick Time, with Hands Close, 

Open. Arms side — Stretch. Hands close, open. 
Knees half bend. Quick time — i, 2, i, 2, i, 2, 
I, 2. Full bend — i, 2, i, 2, i, 2, i, 2. 

2. Neck Twist. Right — i, 2, i, 2. Left — i, 2, i, 2. 

3. (a) Horizontal Exercise. Down. Back. Forward. Up. 

Down. Back. Forward. Up. 

(d) Chest and Arms Exercise. Raise. Tension out — 1,2, 
3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise (a) is to be given o//fy to classes of doys, taking 
exercise out of doors. All other classes should take exercise (d). 



SERIES III: EIGHTEENTH WEEK 115 

4. Trunk Bend. Arms side — Stretch. Forward — i, 2, i, 2. 

Back — I, 2, I, 2. Right — i, 2, i, 2. Left — 
I, 2, I, 2. 

5. Leg Lift and Stretch, Forward, Side, Back, with Rotary 

Ankle Movement. Hands on hips — Place. Right, 
forward — Lift, Stretch, i, 2, 3, 4. Bend, Replace, 
Left, forward — Lift, Stretch, 1,2,3,4. Bend, Re- 
place. Right, side — Lift. Stretch, i, 2, 3, 4. Bend, 
Replace. Left, side — Lift, Stretch, 1,2,3,4. Bend. 
Replace, Right, back — Lift, Stretch, i, 2, 3, 4. 
Bend. Replace. Left, back — Lift. Stretch, i, 2, 3, 
4. Bend. Replace. 

6. Rotary Arm Exercise. Raise. Forward, Back. Up, Down. 

Raise. Forward. Back. Up. Down. 

7. Foot Placing Forward, Oblique. Knee Bending. Hands on 

neck — Place. Right, obHque — Place. i, 2, i, 2, 
I, 2, I, 2. Replace, Left, obUque — Place, i, 2, i, 2, 
I, 2, I, 2. Replace. 

8. Breathing. On Toes, i, 2, i, 2, i, 2, i, 2. 



EIGHTEENTH WEEK 

I. Leg Lift and Stretch, Forward, Side, Back, with Rotary Ankle 
Movement. Hands on neck — Place. Right, forward 
— Lift. Stretch, i, 2, 3, 4. Bend. Replace. Left, 
forward — Lift. Stretch, i, 2, 3, 4. Bend, Replace, 
Right, side — Lift. Stretch, i, 2, 3, 4. Bend. Re- 
place. Left, side — Lift. Stretch, i, 2, 3, 4. Bend. 
Replace, Right, back — Lift. Stretch, i, 2, 3, 4. 
-Bend. Replace, Left, back — Lift. Stretch, i, 2, 3, 4. 
Bend. Replace. 



Il6 PHYSICAL TRAINING 

2. Rotary Arm Exercise. Raise. Forward. Back, Up, Down. 

Raise. Forward, Back. Up, Down, 

3. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. 

Left — I, 2, 3, 4, 5, 6, 7, 8. 

4. (^) Horizontal Exercise. Dip. Down, Back, 1,2. jPor- 

i^fltrd Up. (Repeat once.) 

(^) Chest and Arms Exercise. Raise, Tension out — i, 
2, 3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise {a) is to be given 07tfy to classes of boys, taking 
exercise out of doors. All other classes should take exercise {b). 

5. Trunk Circle. Hands on hips — Place. Right, Left, 

6. JUMP. Hands on hips — Place, i, 2, 3, 4, 5, 6, 7, 8. 

This exercise is a development of Knees Full Bend, 
At I, bend the knees as in Knees Fitll Bend ; at each of 
the counts 2, 3, 4, 5, 6, 7, jump from the floor, head and 
trunk erect, and return to the floor with knees bent as 
much as possible, heels raised, head and trunk still erect; 
at 8, return to Position. The counting should be slow 
until pupils can take the exercise without losing the 
erect position of head and trunk. 

7. Foot Placing Forward, Oblique. Knee Bending. Hands on 

neck — Place, Right, obUque — Place, i, 2, i, 2, 1,2, 
I, 2. Replace. Left, oblique — Place, i, 2, i, 2, i, 2, 
I, 2. Replace. 

8. Breathing. On Toes. Arms Combination Stretch — i, 2, 

I, 2, I, 2, I, 2. 



SERIES III: NINETEENTH WEEK 117 

« 

NINETEENTH WEEK 

1 . Leg Lift and Stretch, Forward, Side, Back, with Rotary Ankle 

Movement. Hands on neck — Place. Right, forward 
— Lift, Stretch. I, 2, 3, 4. Bend. Replace. Left, 
forward — Lift. Stretch, i, 2, 3, 4. Bend. Replace. 
Right, side — Lift Stretch, i, 2, 3, 4. Bend. Replace. 
Left, side — Lift. Stretch, i, 2, 3, 4. Bend. Replace. 
Right, back — Lift. Stretch. 1,2,3,4. Bend. Re- 
place. Left, back — Lift. Stretch. 1,2,3,4. B^n<i' 
Replace. 

2. Rotary Arm Exercise. Raise. Forward. Back. Up. Down. 

(Repeat once.) 

3. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. 

Left— I, 2, 3, 4, 5, 6, 7, 8. 

4. (a) Horizontal Exercise. Dip. Down. Back, i, 2. For- 

ward. Up. (Repeat once.) 

(J?) Chest and Arms Exercise. Raise. Tension out — i, 
2, 3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise (a) is to be given only to classes of boys, taking 
exercise out of doors. All other classes should take exercise (^). 

5. Trunk Torsion. Right. Front. Left. Front. 

6. Jump. Hands on hips — Place, i, 2, 3, 4, 5, 6, 7, 8. 

7. Foot Placing Forward, Oblique. Knee Bending. Hands on 

neck — Place. Right, oblique — Place, i, 2, i, 2, i, 
2, I, 2. Replace. Left, obUque — Place, i, 2, i, 2, 
I, 2, I, 2. Replace. 

8. Breathing. On Toes. Arms Combination Stretch — i, 2, 

I, 2, I, 2, I, 2. 



Il8 PHYSICAL TRAINING 



TWENTIETH WEEK 

1. Leg Lift and Stretch, Forward, Side, Back, with Rotary Ankle 

Movement. Hands on neck — Place. Right, forward 
— Lift. Stretch. I, 2, 3, 4. Bend. Replace. Left, 
forward — Lift. Stretch, i, 2, 3, 4. Bend. Replace. 
Right, side — Lift, Stretch, i, 2, 3, 4. Bend. Replace. 
Left, side — Lift, Stretch, 1,2,3,4. Bend. Replace, 
Right, back — Lift, Stretch. 1,2,3,4. ^^^d. Re- 
place, Right, side — Lift, Stretch, i, 2, 3, 4. Bend, 
Replace, 

2. SHOULDER EXERCISE. Arms backward — i^oW. 

1, 2, I, 2, I, 2, I, 2. 

At the word Fold, fold the arms behind the back, 
right hand grasping left upper arm just above elbow, 
left hand grasping right upper arm just above elbow. 
At I, force the shoulders forward, resisting strongly, 
with care not to move the rest of the body ; at 2, relax 
the shoulders, letting them go back easily as far as 
possible. 

3. Neck Circle. Right. Left. 

4. (a) Horizontal Exercise. Right and Left Turn. Down. 

Back. Right, i, 2. Left, i, 2. Forward, Up, 

(b) Chest and Arms Exercise. Raise, Tension out — i, 

2, 3, 4, 5> 6, 7, 8. Tension in— i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise {a) is to be given 07ily to classes of boys, taking 
exercise out of doors. All other classes should take exercise {b), 

5. Trunk Bend. Arms upward — Stretch, Forward. 1,2. 

Back. I, 2. Right, i, 2. Left, i, 2. 

6. Jump. Hands on hips — Place, i, 2, 3, 4, 5, 6, 7, 8. 



SERIES III: TWENTY-SECOND WEEK 12 1 

{b) Chest and Arms Exercise. Raise. Tension out — i, 
2, 3, 4, 5> 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise {a) is to be given only to classes of boysy taking 
exercise out of doors. All other classes should take exercise {b), 

5. Hands. Stretch. Close, open, i, 2, i, 2, i, 2, i, 2. Up, 

down. I, 2, I, 2, I, 2, I, 2. Forward, back, i, 2, 
I, 2, I, 2, I, 2. Rotary movement, i, 2, 3, 4. 

6. Jump. Hands on hips — Place, i, 2, 3, 4, 5, 6, 7, 8. 

7. Foot Placing Forward, Oblique. Knee Bending. Arms side 

— Stretch. Right, oblique — Place, i, 2, i, 2, i, 2, 
I, 2. Replace. Left, oblique — P/ace. i, 2, i, 2, i, 2, 
I, 2. Replace. 

8. Breathing. On Toes. Arms Combination Stretch — i, 2, 



TWENTY-SECOND WEEK 

1. Leg Lift and Stretch, Forward, Side, Back, with Rotary Ankle 

Movement. Arms side — Stretch. Right, forward — 
Lift. Stretch. I, 2, 3, 4. Bend. Replace. Left, for- 
ward — Lift. Stretch. i, 2, 3, 4. Bend. Replace.^ 
Right, side — Lift. Stretch, i, 2, 3, 4. 5enc/. i?e- 
/>/ace. Left, side — Lift. Stretch, i, 2, 3, 4. -Bent/. 
Replace.^ Right, back — Lift. Stretch, i, 2, 3, 4. 
Bend. Replace. Left, back — L(/]f. Stretch, i, 2, 3, 
4. -Bent/. Replace.^ 

2. Neck Torsion. Arm and Wrist Flexion. Raise. Right — 

I, 2. Left — I, 2. 

3. Trunk Torsion. Right. Front. Left. Front. 

1 The commands Position, Rest, and Position should be given here. 
The command Arms Side — Stretch is to be repeated here. 



122 PHYSICAL TRAINING 

4. Rotary Arm Exercise. Raise. Forward. Back. Up. Down. 

(Repeat once.) 

5. {a) Horizontal Exercise. Right and Left Turn, with BODY 

FLEXION. Down. Back. Right — i, 2, 3, 4. Left 
— I, 2, 3, 4. Forward. Up. 

At the words Down and Back^ take the positions de- 
scribed under Horizontal Exercise. At i, after Rights 
turn the whole body to the right, weight resting on the 




Fig. 75. Horizontal Exercise; Turn; Body Flexion 

left hand and side of the left foot, right hand upon right 
hip. At 2, bend the body, letting the left hip and leg 
touch the floor ; at 3, raise the body to position taken 
at I ; at 4, return to the position taken at the word Back. 
At Left, I, 2, 3, 4, take the exercise to the left. At For- 
ward and Up, take the positions described under Hori- 
zontal Exercise. 



SERIES III: TWENTY-FIFTH WEEK 125 

2. Hands. Stretch, Close, open — i, 2, i, 2, i, 2, i, 2. 

Up, down — I, 2, I, 2, I, 2, I, 2. Forward, back 

— I, 2, 1, 2, 1, 2, I, 2. Rotary movement — i, 2, 3, 4. 

3. Trunk Circle. Hands on hips — Place, Right. Left. 

4. (a) Horizontal Exercise. Dip. Down, Back, i, 2. 

Forward. Up, (Repeat once.) 

(b) Chest and Arms Exercise. Raise. Tension out — i, 2, 
3, 4, 5, 6, 7, 8. Tension in— i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise (a) should be given only to classes of boys, tak- 
ing exercise out of doors. All other classes should take exercise (<^). 

5. Neck Torsion. Arm and Wrist Flexion. Raise. Right 

— I, 2. Left — I, 2. 

6. Jump. Hands on hips — Place, i, 2, 3, 4, 5, 6, 7, 8. 

7. Foot Placing Forward, Oblique. Knee Bending. Arms 

upward — Stretch. Right, oblique — Place. i, 2, 
I, 2, I, 2, I, 2. Replace. Left, oblique — P/ace. i, 2, 
I, 2, I, 2, I, 2. Replace. 

8. Breathing. — On Toes — i, 2, i, 2, i, 2, i, 2. 



TWENTY-FIFTH WEEK 

I. Leg Lift and Stretch, Forward, Side, Back, with Rotary Ankle 
Movement. Arms side — Stretch. Right, forward — 
Lift. Stretch, i, 2, 3, 4. Bend. Replace. Left, for- 
ward — Lift. Stretch. 1,2,3,4. Bend. Replace.^ 
2 Right, side — Lift. Stretch, i, 2, 3, 4. Bend. Re- 
place. Left, side — Lift. Stretch, i, 2, 3, 4. Bend. 
Replace.^ '^ Right, back — Lift. Stretch, i, 2, 3, 4. 

1 The commands Position, Rest, and Position should be given here. 

2 The command Arms Side — Stretch is to be repeated here. 



126 PHYSICAL TRAINING 

Bend, Replace, Left, back — Lift. Stretch, i, 2, 3, 4. 
Bend, Replace,^ 

2. Shoulder Exercise. Arms backward — Fold, 1,2,1,2, 

I, 2, I, 2. 

3. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. 

Left— I, 2, 3, 4, 5, 6, 7, 8. 

4. (^) Horizontal Exercise. Right and Left Turn, with Body 

Flexion. Down, Back, Right — 1,2,3,4. Left — 
I, 2, 3, 4. Forward. Up, 

(b) Chest and Arms Exercise. Raise. Tension out — i, 2, 
3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise {a) should be given 07ily to classes of boys^ 
taking exercise out of doors. All other classes should take exer- 
cise {b). 

5. Rotary Arm Exercise. Raise. Forward, Back. Up. 

Down. (Repeat once.) 

6. Jump. Hands on hips — Place, i, 2, 3, 4, 5, 6, 7, 8. 

7. Foot Placing Forward, Oblique. Knee Bending. Arms 

upward — Stretch. Right, oblique — Place, i, 2, i, 2, 
I, 2, I, 2. Replace. Left, oblique — Place, i, 2, i, 2, 
I, 2, I, 2. Replace, 

8. Breathing. On Toes — i, 2, i, 2, i, 2, i, 2. 

TWENTY-SIXTH WEEK 

1. Rotary Leg Movement. Hands on hips — Place. Right 

— I, 2, 3, 4, 5, 6, 7, 8. Left— I, 2, 3, 4, 5, 6, 7, 8. 

2. Neck Torsion. Arm and Wrist Flexion. Raise, Right 

— I, 2. Left — I, 2. 

3. Trunk Torsion. Right. Front. Left. Front, 

1 The commands Position^ Kest^ and Positio7t should be given here. 



SERIES III: TWENTY-SEVENTH WEEK 12/ 

4. {a) Horizontal Exercise. Dip. Down. Back, i, 2. For- 

ward. Up. (Repeat once.) 

{b) Chest and Arms Exercise. Raise. Tension out — i, 2, 
3, 4, 5> 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise (a) is to be given only to classes of boys^ taking 
exercise out of doors. All other classes should take exercise {b). 

5. Foot Placing Forward, Oblique. Knee Bending. Arms Side 

and Upward Stretch. Arms side — Stretch. Right, 
oblique — Place. i, 2, i, 2, i, 2, i, 2. Replace. 
Left, oblique — Place, i, 2, i, 2, i, 2, i, 2. Replace. 

At I, as the knee is bent, raise the arms to the posi- 
tion of Arms Upward Stretch; at 2, as the knee is 
stretched, let the arms return to the Arms Side Stretch 
position. 

6. Jump. Hands on hips — Place, i, 2, 3, 4, 5, 6, 7, 8. 

7. Hands. Stretch. Close, open, i, 2, i, 2, i, 2, i, 2. 

Up, down. I, 2, I, 2, I, 2, I, 2. Forward, back. 
I, 2, I, 2, I, 2, I, 2. Rotary movement, i, 2, 3, 4. 

8. Breathing. On Toes — i, 2, i, 2, i, 2, i, 2. 

TWENTY-SEVENTH WEEK 

I . Leg Lift and Stretch, Forward, Side, Back, with Rotary Ankle 
Movement. Arms side — Stretch. Right, forward 
— Lift. Stretch, i, 2, 3, 4. Bend. Replace. Left, 
forward — Lift. Stretch, i, 2, 3, 4. Bend. Replace.^ 
2 Right, ^idiQ — Lift. Stretch, i, 2, 3, 4. Bend. Re- 
place. Left, side — Lift. Stretch, i, 2, 3, 4. Bend. 
Replace.^ ^ Right, back — Lift. Stretch, i, 2, 3, 4. 

1 The commands Position^ Rest, and Position should be given here. 

2 The command Ar7ns Side — Stretch is to be repeated here. 



128 PHYSICAL TRAINING 

Bend, Replace. Left, back — Lift, Stretch. i, 2, 
3, 4. Bend, Replace.^ 

2. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. 

Left— I, 2, 3, 4, 5, 6, 7, 8. 

3. Hands. Stretch, Close, open, i, 2, i, 2, i, 2, i, 2. 

Up, down. I, 2, I, 2, I, 2, I, 2. Forward, back. 
I, 2, I, 2, I, 2, I, 2. Rotary movement, i, 2, 3, 4. 

4. (a) Horizontal Exercise. Right and Left Turn, with Body 

Flexion. Down, Back, Right — i, 2, 3, 4. Left — 
I, 2, 3, 4. Forward, Up, 

(J?) Chest and Arms Exercise. Raise, Tension out — i, 2, 
3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise (^d) is to be given only to classes of boys, taking 
exercise out of doors. All other classes should take exercise {b). 

5. Foot Placing Forward, Oblique. Knee Bending. TRUNK 

BEND. Hands on hips — Place. Right, oblique — 
Place, Bend. Trunk bend. Forward — 1,2. Back 
— I, 2. Right — I, 2. Left — i, 2. Replace. 
Left, oblique — Place, Bend. Trunk bend. For- 
ward — I, 2. Back — I, 2. Right — i, 2. Left — 
I, 2. Replace, 
At the word Place^ after the words Right, Obliqtie, 
take the position described under Foot Placing Forward, 
Oblique, At the word Bend, bend the right knee, as in 
Foot Placing Forward, Obliqne, Knee Bending. At i, 
after the words Trunk Bend, Forward, bend the trunk 
forward, head in line with the trunk; at 2, raise the 
trunk until it is in line with the left leg. At i, after 
the word Back, bend the trunk backward ; at 2, raise 
the trunk until it is in line with the left leg. At i, 
after the word Right, bend the trunk to the right ; at 2, 



SERIES III: TWENTY-EIGHTH WEEK 129 

raise the trunk until it is in line with the left leg. At 
I, after the word Left, bend the trunk to the left ; at 2, 
raise the trunk until it is in line with the left leg. At 
the word Replace, replace the right foot. After the 
words Left, Oblique, repeat the exercise to the left. 

6. Rotary Arm Exercise. Raise. Forward, Back, Up. Down. 

(Repeat once.) 

7. Jump. Hands on hips — Place. 1, 2, 3, 4, 5, 6, 7, 8. 

8. Breathing. On Toes. Arms Combination Stretch — i, 2, 

I, 2, I, 2, I, 2. 




Fig. 77. Trunk Bend 

TWENTY-EIGHTH WEEK 

I. Rotary Leg Movement. Hands on neck — Place. Right 
— I, 2, 3, 4, 5, 6, 7, 8. Left — I, 2, 3, 4, 5, 6, 7, 8. 



130 PHYSICAL TRAINING 

2. Shoulder Exercise. Arms backward — Fold, i, 2, i, 2. 

I, 2, I, 2. 

3 . Neck Circle — Right Left. 

4. (a) ROTARY HORIZONTAL EXERCISE. Down, Back, 

I, 2. Forward. Up. 

At Down and Back, take the positions described un- 
der HoiHzontal Exercise, At each of the counts i and 
2, move the body forward by pressure on the toes ; then 
lower the body by bending the elbows, and move the 
body back by pressure on the hands, raise the body by 
straightening the arms. The counting should be very 
slow, and the movement should be taken continuously, 
body remaining straight. 



Fig. 78. Rotary Horizontal Exercise 

Note. Exercise {a) is to be given only to classes of boys, tak- 
ing exercise out of doors. All other classes should take exercise (J)). 

{b) Chest and Arms Exercise. Raise. Tension out — i, 2, 
3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

5. Foot Placing Forward, Oblique. Knee Bending. Trunk 
Bend. Hands on hips — Place, Right, obUque — 



SERIES III: TWENTY-NINTH WEEK 131 

Place, Bend. Trunk bend. Forward — 1,2. Back 
— I, 2. Right — I, 2. Left — i, 2. Replace. Left, 
oblique — Place, Bend. Trunk bend. Forward — 
I, 2. Back — I, 2. Right — i, 2. Left — i, 2. 
Replace. 

6. Rotary Arm Exercise. Raise, Forward. Back. Up, Down, 

(Repeat once.) 

7. Jump. Arms side — Stretch, i, 2, 3, 4, 5, 6, 7, 8. 

8. Breathing. On Toes — i, 2, i, 2, i, 2, i, 2. 

TWENTY-NINTH WEEK 

1. Leg Lift and Stretch, Forward, Side, Back, with Rotary 

Ankle Movement. Hands on neck — Place. Right, 
forward — Lift, Stretch, i, 2, 3, 4. Bend. Replace. 
Left, forward — Lift, Stretch. i, 2, 3, 4. Bend. 
Replace. Right, side — Lift, Stretch, i, 2, 3, 4. Bend. 
Replace. Left, side — Lift, Stretch. 1,2,3,4. Bend, 
Replace. Right, back — Lift, Stretch. i, 2, 3, 4. 
Bend. Replace, Left, back — Lift, Stretch. i, 2, 
3, 4. Bend. Replace. 

2. Hands. Stretch. Close, open, i, 2, i, 2, i, 2, i, 2. 

Up, down. I, 2, I, 2, I, 2, I, 2. Forward, back. 
I, 2, I, 2, I, 2, I, 2. Rotary movement, i, 2, 3, 4. 

3. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. 

Left— I, 2, 3, 4, 5, 6, 7, 8. 

4. (^) Rotary Horizontal Exercise. Down, Back. i, 2. 

Forward. Up, 

{b) Chest and Arms Exercise. Raise. Tension out — i, 2, 
3, 4, 5> 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise {a) is to be given only to classes of boys, taking 
exercise out of doors. All other classes should take exercise {b). 



132 PHYSICAL TRAINING 

5. Foot Placing Forward, Oblique. Knee Bending. Trunk 

Bend. Hands on neck — Place. Right, oblique — 
Place. Bend. Trunk bend, forward — i, 2. Back 

— 1,2. Right — 1,2. Left — 1,2. Replace. Left, 
obHque — Place. Bend. Trunk bend. Forward — 
I, 2. Back — I, 2. Right — i, 2. Left — i, 2. 
Replace. 

6. Rotary Arm Exercise. Raise, Forward. Back. Up. 

Down. (Repeat once.) 

7. Jump. Arms side — Stretch, i, 2, 3, 4, 5, 6, 7, 8. 

8. Breathing. On Toes — i, 2, i, 2, i, 2, i, 2. 

THIRTIETH WEEK 

1. Rotary Leg Movement. Hands on neck — Place. Right 

— I, 2, 3, 4, 5, 6, 7, 8. Left — I, 2, 3, 4, 5, 6, 7, 8. 

2. Hands. Stretch. Close, open, i, 2, i, 2, i, 2, i, 2. 

Up, down. I, 2, I, 2, I, 2, I, 2. Forward, back. 
I, 2, I, 2, I, 2, I, 2. Rotary movement, i, 2, 3, 4. 

3. KNEELING. BEND. FoW. Kneel, i, 2, i, 2. i?ecoi;er. 

At the word Fold, fold the arms in front. At the 
word Kneel, drop to the knees, trunk and head erect, 
knees touching. At i, sway the body backward without 
flexion at the waist or neck ; at 2, sway the body for- 
ward until head and trunk are erect. At the word Re- 
cover, lift the knees from the floor, and take the Knees 
Fnll Bend position. At the word Upy return to Position. 

4. (a) Horizontal Exercise. Right and Left Turn with Body 

Flexion. Down. Back. Right — i, 2, 3, 4. Left — 
I, 2, 3, 4. Forward. Up. 



SERIES III: THIRTY-FIRST WEEK 



135 



words Left turn, repeat the exercise in the opposite 
direction. In this exercise there is only one new posi- 
tion, that taken at the count 2, the other positions being 
the same as those described under the heading Hori- 
zontal Exercise, Right and Left Turn. 




Fig. 81. Horizontal Exercise. Four Turns 



{U) Chest and Arms Exercise. Raise. Tension out — i, 2, 
3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise (a) is to be given only to classes of boys^ taking 
exercise out of doors.' All other classes should take exercise {U). 

5. Foot Placing Forward, Oblique. Knee Bending. Trunk Bend. 

Hands on neck — Place. Right, oblique — Place. 
^Bend. Trunk bend. Forward — 1,2. Back — 1,2. 
Right — I, 2. Left — i, 2. Replace. Left, oblique 
— Place. Bend. Trunk bend. Forward — i, 2. 
Back — 1,2. Right — 1,2. Left — 1,2. Replace. 

6. Hands. Stretch. Close, open, i, 2, i, 2, i, 2, i, 2. Up, 



136 PHYSICAL TRAINING 

down. I, 2, I, 2, I, 2, I, 2. Forward, back, i, 2, 
I, 2, I, 2, I, 2. Rotary movement, i, 2, 3, 4. 

7. Jump. Hands on neck — Place. i, 2, 3, 4, 5, 6, 7, 8. 

8. Breathing. On Toes. Arms Combination Stretch — i, 2, 

I, 2, I, 2, I, 2. 

THIRTY-SECOND WEEK 

1. Rotary Leg Movement. Arms side — Stretch. Right 

— I, 2, 3, 4, 5, 6, 7, 8. Left — I, 2, 3, 4, 5, 6, 7, 8. 

2. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. 

Left — I, 2, 3, 4, 5, 6, 7, 8. 

3. Kneeling. Bend. Fold. Kneel, i, 2, i, 2. Recover. Up. 

4. (^) Horizontal Exercise. Four Turns. Z)ou;n. ^ac/e. Right 

turn — I, 2, 3, 4. Forward. Up. Down. Back. 
Left turn — i, 2, 3, 4. Forward. Up. 

(/?) Chest and Arms Exercise. Raise. Tension out — i, 2, 3, 
4, 5> 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise (a) is to be given only to classes of days, taking 
exercise out of doors. All other classes should take exercise (d). 

5 . Foot Placing Forward, Oblique. Knee Bending. Trunk Bend. 

Hands on neck — Place. Right, oblique. — Place. 
Bend. Trunk bend. Forward — i, 2. Back — i, 2. 
Right — 1,2. Left — 1,2. Replace. Left, obHque 

— Place. Bend. Trunk bend. Forward — i, 2. 
Back — 1,2. Right — 1,2. Left — 1,2. Replace. 

6. Rotary Arm Exercise. Raise. Forward. Back. Up. Down. 

(Repeat once.) 

7. Jump. Hands on neck — Place, i, 2, 3, 4, 5, 6, 7, 8. 

8. Breathing. On Toes. Arms Combination Stretch — 1,2, 

I, 2, I, 2, I, 2. 



SERIES III: THIRTY-THIRD WEEK 137 

THIRTY-THIRD WEEK 

1. Leg Lift and Stretch, Forward, Side, Back. Rotary Ankle 

Movement. Rotary Hand Movement. Arms side — 
Stretch, Right, forward — Lift, Stretch, i, 2, 3, 4. 
Bend, Replace, Leff, forward — Lift. Stretch. 1,2, 
3, 4. Bend. Replace.^ ^ Right, side — Lift. Stretch. 
I, 2, 3, 4. Bend. Replace. Left, side — Lift. Stretch. 
I, 2, 3, 4. Bend. Replace.^ ^ Right, back — Lift, 
Stretch, i, 2, 3, 4. Bend. Replace. Left, back — 
Lift^ Stretch, i, 2, 3, 4. Bend. Replace,^ 

The Rotary Hand Movement and the Rotary Ankle 
Movement are to be taken at the same time at each of 
the counts i, 2, 3, and 4. 

2. Shoulder Exercise. Arms backward — Fold, i, 2, i, 2, 

I, 2, I, 2. 

3. Kneeling. Bend. Fo/J. Kneeh i, 2, i, 2. 

Recover, Up. 

4. Trunk Circle. Hands on hips — Place. Right Left 

5. {a) Horizontal Exercise. BACKWARD DIP. Down, 

Back. Right — i, 2, 3. 4. Forward. Up. Down. Back. 
Left — 1,2,3,4. Forward. Up. 

At the words Down and Back^ take the positions de- 
scribed under Horizontal Exercise. At i, after the 
word Righty Hft the right hand, turn the body to the 
right, until the face is up, and place the right hand again 
on the floor, weight resting on the heels and hands; 
at 2, lower the body by bending the elbows only, taking 
care to avoid flexion at neck, waist, or knees ; at 3, raise 

1 The commands Position^ Rest, and Position should be given here, 

2 The command Arms Side — Stretch is to be repeated here. 



138 PHYSICAL TRAINING 

the body by straightening the arms; at 4, raise the 
right hand, make a half turn of the body to the left, 
replacing the right hand, and thus returning to the 
position taken at the word Back. At the words Forward 
and Up^ take the positions described under Horizontal 
Exercise. At i, 2, 3, and 4, after the word Left^ take 
the exercise, turning first to the left. 




Fig. 82. Horizontal Exercise. Backward Dip 

{b) Chest and Arms Exercise. Raise, Tension out — i, 
2, 3, 4, 5. 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise {a) is to be given ojily to classes of boys^ tak- 
ing exercise out of doors. All other classes should take exercise {b), 

6. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. 

Left— I, 2, 3, 4, 5, 6, 7, 8. 

7. Jump. Arms upward — Sfrefc/z. i, 2, 3, 4, 5, 6, 7, 8. 

8. Breathing. On Toes. Arms Combination Stretch — i, 2, 

I, 2, I, 2, I, 2. 



SERIES III: THIRTY-FOURTH WEEK 139 

THIRTY-FOURTH WEEK 

1. Rotary Leg Movement. Arms upward — Stretch. Right 

— I, 2, 3, 4, 5, 6, 7, 8. Left — I, 2, 3, 4, 5, 6, 7, 8. 

2. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. 

Left— I, 2, 3, 4, 5, 6, 7, 8. 

3. Kneeling. Bend. FoW. ^n^e/. i, 2, i, 2. Recover, 

up. 

4. ((^) Horizontal Exercise. Backward Dip. Down. Back. 

Right — I, 2, 3, 4. Forward. Up. Down. Back. 
Left — I, 2, 3, 4. Forward. Up. 
{d) Chest and Arms Exercise. Raise. Tension out — i, 2, 
3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise (a) is to be given only to classes of ^(^yi*, tak- 
ing exercise out of doors. All other classes should take exercise (^). 

5. Foot Placing Forward, Oblique. Knee Bending. Trunk 

Bend. Hands on neck — Place. Right, oblique — 
Place. Bend. Trunk bend. Forward — 1,2. Back 

— 1,2. Right — 1,2. Left — 1,2. Replace. Left, 
obUque — Place. Bend. Trunk bend. Forward — 
1,2. Back — I, 2. Right — i, 2. Left — i, 2. 
Replace- 

6. Rotary Arm Exercise. Raise. Forward. Back. Up. Down. 

(Repeat once.) 

7. KNEES HALF BEND. ONE FOOT. Hands on hips — 

Place. Right — i, 2, i, 2, i, 2, i, 2. Left — i, 2, i, 
2, I, 2, I, 2. 

At the word Right, place the weight of the body on 
the right foot, lifting the left foot from the floor. At i, 
bend the right knee as far as possible, keeping the right 
heel on the floor. At 2, straighten the right leg. At 



140 PHYSICAL TRAINING 

the word Left, place the weight of the body on the left 
foot, and at i and 2, take the exercise with the left leg. 
Head and trunk should be kept erect throughout this 
exercise, the left foot should be raised from the floor 
while the exercise is being taken with the right leg, and 
the right foot raised from the floor while the exercise is 
being taken with the left leg. 

8. Breathing. On Toes. Arms Combination Stretch — i, 2, 
I, 2, I, 2, I, 2. 

THIRTY-FIFTH WEEK 

1. Leg Lift and Stretch, Forward, Side, Back, with Rotary 

Ankle and Rotary Hand Movement. Arms side — 
Stretch. Right, forward — Lift. Stretch, 1,2,3,4. 
Bend. Replace. Left, forward — Lift. Stretch. 1,2, 
3, 4. Bend. Replace.^ 2 Right, side — Lift. Stretch. 
I, 2, 3, 4. Bend. Replace. Left, side — Lift. Stretch. 
I, 2, 3, 4. Bend. Replace.^ ^ Right, back — Lift. 
Stretch. 1,2,3,4. Bend. Replace. Left, back — 
Lift. Stretch, i, 2, 3, 4. Bend. Replace.'^ 

2. Neck Bend and Twist. Right — I, 2, 3, 4, 5, 6, 7, 8. 

Left— I, 2, 3, 4, 5, 6, 7, 8. 

3. Kneeling. Bend. Fold. Kneel. 1,2, i, 2. Recover. Up. 

4. {a) Horizontal Exercise. Dip. Down. Back, i, 2, i, 2. 

Forward. Up. 

{b) Chest and Arms Exercise. Raise. Tension out — 
I, 2, 3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise {a) is to be given only to classes of boys^ taking 
exercise out of doors. All other classes should take exercise {b). 

1 The commands Position, Pest, and Position should be given here. 

2 The command Arms side — Stretch is to be repeated here. 



SERIES III: THIRTY-SIXTH WEEK 141 

5. Foot Placing Forward, Oblique. Knee Bending. Trunk Bend. 

Arms side — Stretch. Right, oblique — Place, Bend, 
Trunk bend. Forward — 1,2. Back — 1,2. Right 

— I, 2. Left — 1,2. Replace, Left, oblique — 
Place. Bend, Trunk bend. Forward — 1,2. Back 

— 1,2. Right — 1,2. Left — 1,2. Replace, 

6. Rotary Arm Exercise. Raise, Forward, Back. Up, Down. 

(Repeat once.) 

7. Knees Half Bend. One Foot. Hands on hips — Place, 

Right — I, 2, I, 2, I, 2, I, 2. Left — i, 2, i, 2, 
I, 2, I, 2. 

8. Breathing. On Toes. Arms Combination Stretch — i, 2, 

I, 2, I, 2, I, 2. 

THIRTY-SIXTH WEEK 

1. Rotary Leg Movement. Arms upward — Stretch, Right 

— I, 2, 3, 4, 5, 6, 7, 8. Left— I, 2, 3, 4, 5, 6, 7, 8. 
2 Neck Torsion. Arm and Wrist Flexion. Raise. Right — 

I, 2. Left — I, 2. 

3. Kneeling. Bend. Fold. Kneel, i, 2, i, 2. Recover, Up. 

4. Hands. Stretch. Close, open. i, 2, i, 2, i, 2, i, 2. 

Up, down. I, 2, I, 2, I, 2, I, 2. Forward, back. 
I, 2, I, 2, I, 2, I, 2. Rotary movement, i, 2, 3, 4. 

5. {a) Rotary Horizontal Exercise. Down. Back, i, 2. 

Forward. Up. 

{b) Chest and Arms Exercise. Raise, Tension out — 
I, 2, 3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise {a) is to be given only to classes of <^^/j', taking 
exercise out of doors. All other classes should take exercise (d), 

6. Foot Placing Forward, Oblique. Knee Bending. Trunk Bend. 

Arms sidQ — Stretch. Right, oblique — Place, Bend, 



142 PHYSICAL TRAINING 

Trunk bend. Forward — i, 2. Back — i, 2. Right 

— 1,2. Left — I, 2. Replace, Left, oblique — Place. 
Bend. Trunk bend. Forward — i, 2. Back — i, 2. 
Right — I, 2. Left — i, 2. Replace, 

7. Knees Half Bend. One Foot. Hands on neck — Place. 

Right — I, 2, 1, 2, I, 2, 1, 2. Left — 1,2, i, 2, i, 2, i, 2. 

8. Breathing. On Toes. Arms Combination Stretch — i, 2, i, 2, 

1,2,1,2. 

THIRTY-SEVENTH WEEK 

1. Leg Lift and Stretch, Forward, Side, Back. Rotary Ankle 

Movement. Rotary Hand Movement. Right, forward 

— Lift. Stretch. i, 2, 3, 4. Bend. Replace. Left, 
forward — Lift, Stretch, i, 2, 3, 4. Bend, Replace,^ 
2 Right, side — Lift, Stretch, i, 2, 3, 4. Bend, Replace, 
Left, side — Lift, Stretch. 1,2,3,4. Bend. Replace} 
2 Right, back — Lz/^ Stretch, i, 2, 3, 4. 5end i?e- 
place. Left, back — L(/if. Stretch, i, 2, 3, 4. 5enJ. 
Replace} ^ 

2. Neck Bend and Twist. Right — I, 2, 3, 4, 5, 6, 7, 8. 

Left — I, 2, 3, 4, 5, 6, 7, 8. 

3. Kneeling. Bend. Fold. Kneel, i, 2, i, 2. Recover. Up. 

4. (tz) Horizontal Exercise. Right and Left Turn, with Body 

Flexion. Down. Back. Right — i, 2, 3, 4. Left — 
I, 2, 3, 4. Forward. Up. 

(J?) Chest and Arms Exercise. Raise. Tension out — 
I, 2, 3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise {a) is to be given only to classes of boys, taking 
exercise out of doors. All other classes should take exercise {b). 

^ The commands Position^ Pest, and Position should be given here. 
2 The command Arms side — Stretch is to be repeated here. 



SERIES III: THIRTY-NINTH WEEK 145 

7. Knees Half Bend. One Foot. Hands on neck — Place, 

Right — I, 2, I, 2, I, 2, I, 2. Left — i, 2, i, 2, i, 2,- 
1,2. 

8. Breathing. On Toes. Arms Combination Stretch — I, 2, 

I, 2, I, 2, I, 2. 

THIRTY-NINTH WEEK 

1. Leg Lift and Stretch, Forward, Side, Back. Rotary Ankle 

Movement. Rotary Hand Movement. Arms side — 
Stretch, Right, forward — Lift, Stretch, I, 2, 3, 4. 
Bend. Replace, Left, forward — Lift, Stretch, 1,2, 
3,4. Bend. Replace} ^ Right, side — Lift, Stretch, 
1,2,3,4. Bend. Replace, Left, side — Lift, Stretch, 
I, 2, 3, 4. Bend, Replace.^ ^ Right, back — Lift, 
Stretch, i, 2, 3, 4. Bend. Replace. Left, back — 
Lift, Stretch, i, 2, 3, 4. Bend, Replace,^ 

2. Neck Bend and Twist. Right — 1, 2, 3, 4, 5, 6, 7, 8. 

Left— I, 2, 3, 4, 5, 6, 7, 8. 

3. Kneeling. Bend. Fo/d. Kneel, i, 2, i, 2. Recover. 

up, 

4. (^) Rotary Horizontal Exercise. Down. Back, i, 2. 

Forward. Up. 
{b) Chest and Arms Exercise. Raise. Tension out — 1,2, 
3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise {a) is to be given 07tly to classes of boys, taking 
exercise out of doors. All other classes should take exercise (b), 

5. Foot Placing Forward, Oblique. Knee Bending. Trunk 

Bend. Arms upward — Stretch. Right, oblique — 

1 The commands Positio^t., Rest, and Position should be given here. 
'^ The command Arms side — Stretch is to be repeated here. 



146 PHYSICAL TRAINING 

Place, Bend, Trunk bend. Forward — 1,2. Back 
— I, 2. Right — I, 2. Left — i, 2. Replace. 
Left, oblique — Place. Bend, Trunk bend. For- 
ward — I, 2. Back — I, 2. Right — i, 2. Left 
— 1,2. Replace. 

6. Shoulder Exercise. Arms backward — Fold, i, 2, i, 2, 

I, 2, I, 2. 

7. Knees Half Bend. One Foot. Arms upward — Stretch. 

Right — I, 2, I, 2, I, 2, I, 2. Left — i, 2, i, 2, i, 2, 
I, 2. 

8. Breathing. On Toes. Arms Combination Stretch — i, 2, 

I, 2, I, 2, I, 2. 

FORTIETH WEEK 

1. Leg Lift and Stretch, Forward, Side, Back. Rotary Ankle 

Movement. Rotary Hand Movement. Arms side — 
Stretch. Right, forward — Lift. Stretch, i, 2, 3, 4. 
Bend. Replace. Left, forward — Lift. Stretch. 1,2, 
3, 4. Bend. Replace.^ ^ Right, side — Lift. Stretch. 
1,2,3,4. B^nd' Replace. Left, side — Lift. Stretch. 
I, 2, 3, 4. Bend. Replace} ^ Right, back — Lift. 
Stretch. i, 2, 3, 4. Bend. Replace. Left, back — 
Lift. Stretch, i, 2, 3, 4. 5end Replace.^ 

2. Rotary Arm Exercise. Raise. Forward. Back. Up, 

Down. (Repeat once.) 

3. Kneeling. Bend. Fold. Kneel i, 2, i, 2. Recover. 

up. 

4. {a) Horizontal Exercise. Dip. Down. Back, i, 2, i, 2. 

Forward. Up. 

1 The commands Position^ Rest, and Position should be t^iven here. 

2 The command Anns side — Stretch is to be repeated here. 



SERIES III: FORTIETH WEEK 147 

(b) Chest and Arms Exercise. Raise. Tension out — i, 2, 
3, 4, 5, 6, 7, 8. Tension in — i, 2, 3, 4, 5, 6, 7, 8. 

Note. Exercise {a) is to be given only to classes of boys^ taking 
exercise out of doors. All other classes should take exercise {b). 

5. Foot Placing Forward, Oblique. Knee Bending. Trunk 

Bend. Arms upward — Stretch. Right, oblique — 
Place, Bend. Trunk bend. Forward — 1,2. Back 
— I, 2. Right — 1,2. Left — 1,2. Replace. Left, 
obHque — Place. Bend. Trunk bend. Forward — 
I, 2. Back — I, 2. Right — i, 2. Left — i, 2. 
Replace. 

6. Neck Bend and Twist. Right — i, 2, 3, 4, 5, 6, 7, 8. 

Left — I, 2, 3, 4, 5, 6, 7, 8. 

7. Knees Half Bend. One Foot. Arms upward — Stretch. 

Right — I, 2, I, 2, I, 2, I, 2. Left — i, 2, i, 2, i, 2, 

1, 2. 

8. Breathing. On Toes. Arms Combination Stretch — 1,2, i, 

2, I, 2, I, 2. 



INDEX 



About face, 46, 47. 

Ankle, rotary movement, 68, 69, no. 

Arms, 

and wrist flexion, 119, 120. 

Chest and arms exercise, 63, 67. 

combination stretch, 12. 

Flexed arm exercise, 54. 

forward and back exercise, 70, 71. 

forward, with trunk exercise, 76. 

Rotary arm exercise, 15, 17, 19, 

3^ 32, 38. 
side and upward stretch, 96, 97. 
side stretch, 8, 78, 92. 
upward stretch, 9, 85, 93. 
Attention, I. 



Body, 

flexion, with horizontal exercise, 

122. 
twist, 35. 
twist, with foot placing forward, 

38, 39. 
Breathing, i. 



Chest and arms exercise, 63. 

Tension in, 67. 
Class, 

attention, I. 

excused, 2. 

halt, 12. 

rest, 3. 

Drill on right and left, 3. 
Excused, 2. 



Facing, 

about, 46, 47. 

right and left, 45, 46. 
Flexed arm exercise, 54, 55. 
Flexion, Arm and wrist, 119, 120. 
Foot placing, 

back, 49, 50. 

forward, 6, 7. 

forward oblique, with knee bend- 
ing, 40, 41, 73, 92. 

forward oblique, with arms stretch, 
78, 85, 92, 97. 

forward oblique, with trunk bend, 
128, 129. 

forward, with body twist, 38, 39. 

forward, on toes, 23, 24. 

side, 7. 

side, on toes, 23, 24. 



Halt, 12. 
Hands, 

close and open, 9. 

on hip end neck, 44, 45, 53. 

on hips, 4, 5. 

on neck, 5, 6. 

on neck, and arms side stretch, 
92. 

Rotary hand movement, 48, 49, 88. 

up, down, forward, back, 21, 22. 
Horizontal exercise, 80, 81. 

backward dip, 137, 138. 

dip, 82, 83. 

Rotary, 130. 

turn, 90. 

with body flexion, 122. 

149 



150 

Jump, 1 1 6. 



INDEX 

Position, I, 3, frontispiece. 



Kneeling, bend, 132, 133. 
Knees, 

bend, with foot placing forward 
oblic|ue, 40, 41. 

full bend, 29, 30. 

half bend, 14, 15. 

half bend, one foot, 139. 

half bend, cjuick time, 67. 

Left face, 45, 46. 
I^eg, 

lift and stretch back, 64, 106. 
forward, 60, 61, 106. 
side, 62, 106. 

with rotary ankle movement, 
69, no. 
Rotary leg movement, 123. 
Simple leg lift forward, 54. 
back, 57. 

March, 10. 

Mark time, march, 11. 

Neck, 

bend, 13, 19. 

bend and twist, 58, 59. 

circle, 52, 53. 

Hands on, 5, 6, 45, 53. 

torsion, 1 19, I20. 

twist, 27. 



Quick time, 

knees half bend, 67. 
march, 53. 

Rest, 3. 

Right face, 45, 46. 

Rotary, 

ankle movement, 68, 69, no. 

arm exercise, 15, 17, 19, ^i, 32, 

38. 

hand movement, 48, 49, %^. 
horizontal exercise, 130. 
leg movement, 123. 

Shoulder exercise, 118. 

Take places, form, i. 

Tension in chest and arm exercise, 

67. 

Toes, On, 10, 11, 23, 24. 
Trunk, 

bend, forward, backward, 16, 18. 

bend, side, 25, 26, 93. 

bend, with foot forward oblique 
and knee bend, 128, 129. 

circle, 56, 57. 

exercise with arms forward, 76. 

torsion, 65, 66. 

Wrist and arm flexion, 119, 120. 



iR 3 1909 



